Tuesday, November 23
"The Great Fitness Scam" - Outside Magazine
Check out the Whole Life Challenge, scheduled to start in mid-January. This is an event we've done a few times back in the day at Pisgah, and it's been well-received. If you're looking for a fun and engaging system to build some new habits in the new year, I recommend it. Learn more at www.wholelifechallenge.com.
2nd Rebuild strength option available for all classes
XT Strength: 5:30pm (programming below)
Group Fitness:
Strength:
Every 1:30 for 18 mins, alternating between:
6 L/6 R Kettlebell Windmills, pick load
10 Tall Box Jumps
Plank Hold, 1 min
Horse Stance Hold, 1 min
5-6 L/5-6 R Kettlebell Windmills The height of the box you use doesn’t matter, the focus should be on jumping as high as possible and landing as soft as possible. Step down off the box, reset and repeat- it should take about 55-60 secs to complete your 10 reps if done properly.
WOD:
5 rounds for time of:
15/10 Assault Bike Calories
12 Alternating Dumbbell Snatches, 50/35
XT Strength:
A)
E2M for 20:00:
1 Power Snatch + 3 Overhead Squats
B)
Every 1:30 for 18 mins, alternating between:
12 Weighted Glute Bridges
10 Tall Box Jumps
Prone Plank Hold, 1 min
Horse Stance Hold, 1 min
The height of the box you use doesn’t matter, the focus should be on jumping as high as possible and landing as soft as possible. Step down off the box, reset and repeat- it should take about 55-60 secs to complete your 10 reps if done properly.