Thursday, December 19
If there is no struggle, there is no progress.
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
2x :45 on/:15 off
DB Deadlift
DB Shoulder Press
Alt. Single Leg V-Up
Line Jumps
Rest
Strength/Skill
3 rounds for quality of:
12 Side Lateral Raises, pick load
12 Dumbbell Front Raises, pick load
12 Dumbbell Bent Over Raises, pick load
Athlete Instructions
3 sets of 8-12 reps for each.
Movement Demos
For quality:
L-Sit Hold, 2 mins
Athlete Instructions
Accumulate 1-2 minutes.
Watch the video for variations and scaling options.
Movement Demos
Mix in L-Sit work with sets of raises
WOD
Jerk 1-1-1-1-1, using heaviest weight per set
Push Press 5-5-5-5, using heaviest weight per set
Shoulder Press 10-10-10, using heaviest weight per set
Movement Demos
Cool Down
Pec stretch, laying on side.
1-2 minutes per side.
Trap stretch with lacrosse ball
1-2 minutes per side