Tuesday, December 17
Everything will change. The only question is growing up or decaying.
Christmas Week Schedule
Closed Dec. 24, 25, 26 (Tue., Wed., Thur.)
We’ll send out an open gym code for members to access the space if they’d like.
We’ll also post some bodyweight workouts you can do from home or if you’re traveling.
Warm-up
3 minutes of easy jogging, biking or rowing
-then-
2-3 sets, not for time, of:
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 pull-ups, ring rows, or low-ring muscle-ups
5 hanging knee raises
5 strict shoulder presses, empty barbell
5 push presses, empty barbell
Strength/Skill
10 min skill work:
Kipping drills and/or rope climb skill work
WOD
For quality:
Air Bike, 4000 m
4 Rope Climbs, 15 ft
40 Push Press, 75/55 lbs
40 Knees-to-elbows
40 Push Press, 75/55 lbs
4 Rope Climbs, 15 ft
Air Bike, 4000 m
Athlete Instructions
Other Equipment Conversions: Replace each 4000m of biking with 1200m of running, 1500m on the Concept 2 rower.
40:00 Cap
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Bar hang for lats & chest
Hold 1-2 minutes.