Workouts
3x
5/5 Halos
10 Pullovers
1/1 Arm bar
10 H2h KBs
3x
8 Pullups
8 ring push-ups
Rest to blue between sets
2-4-6-8-6-4-2
KB swing
1 arm KB swing- L
1 arm KB swing- R
Snatch- L
Snatch- R
Thruster- L
Thruster- R
Rest to blue between sets
Hamstring stretch + alligator breathing
If you ordered a Christmas shirt and haven’t paid yet, please leave payment at the gym ASAP! The shirts are in, so I need those payments so I can go pick them up! If you’re paying by check, please make it out to Shannon. Shirts are $23 each.
We’re doing something a little different for our Christmas get together this year. Instead of an evening hangout, we’re turning our Saturday morning workout into a party!
Join us at the gym at 8:30 this Saturday for some reindeer games, and bring a Dirty Santa gift (less than $20). The gift exchange will be part of the workout! After the workout, we’ll have a breakfast pot luck, so bring some munchies or drinks to share. Tacky Christmas gear is totally expected, too.
PVC mobility
3x
10 Air Squats
20 sec Plank
10 Ball Slams
20 sec Hollow Hold
4x
10/10 Bent Over Rows
10 GSQ (butt to ball!)
10 Suitcase Deadlifts
2 mins Mobility
Then,
Burpees
TTB
roll and stretch
3x
10 shoulder taps
5/5 single leg DL
5/5 bent over row
high knee
butt kicks
4 RFT
10 Pullups
20 Pushups
30 KBs
50m sprint
50m backpedal
stretch on wall
3x
10 Tricep Towers
20 sec Hollow Hold
10 Prisoner Squats
20 sec Plank Hold
10 Deck Squats (or 10 air squats + 10 sit-ups)
20 Box Dips
30 Air Squats
40 DU
50 Walking Lunges
60 Situps
50 Walking Lunges
40 DU
30 Air Squats
20 Box Dips
10 Deck Squats
Then
250m row x 2
Rolling
Couch Stretch
Figure 4 Stretch
This Sunday, instead of our regular yoga class, Marcia Donald from Bon Temps Pilates will be teaching a mat Pilates class for us! Be sure to join us at 3pm to see what it’s all about. Don’t worry if you have no experience; it’ll be my first Pilates class, too!
2x
1/1 Arm Bars
5/5 Halos
10 GSQ
10 Good Mornings
5/5 OH Walking Lunges
1/1 TGU
5x
5 Pullups
Then 5-4-3-2-1
Double KB complex:
Suitcase Deadlift
Batwing
Clean
Front Squat
Push Press
Lunge/ Lunge
Perform the complex without setting the kettlebells down. After the lunges, rest as long as needed, then perform the next set.
Then, with single KB:
5-10-15-10-5
KBS
GSQ
Pushups
Stretching/ Rolling and alligator breathing
3x
10/10 Bird Dog
20 Mountain Climbers
30 Singles
100m Run
In 7 mins
800m run
ME situps
Rest 3 mins
In 6 mins
600m run
ME wall balls
Rest 3 mins
In 5 mins
400m run
ME ball slams
Accumulate 2 mins plank
Accumulate 2 min hollow hold
Partner hollow body holds? 😂
3x
1/1 Arm Bar
5 Prying GSQ
5/5 Bent Over Row
5/5 Pushpress
4x*
15 KBS
12 Pistols (6/6)
9 TTB
6 HSPU
1/1 TGU
*Not timed! Rest and modify as needed to maintain form. Approach each exercise as if you're practicing it, trying to master the technique, rather than trying to get through it quickly as possible, or settling for ugly reps in order to throw a heavier weight or greater progression than you can manage.
Then, you go, I go
30-20-30-20 KBS
Stretching with bands
Dont forget- today is the last day to place your order for a Christmas shirt! Let Shannon know by 5pm today if you want one!
3x
5 Pushup to downdog
10 prisoner squats
Bear crawl, length of gym
Lunges, length of gym
100m run
5x
400m run
20 Box Jumps or squat jumps
20 Pushups
Roll and stretch
Saturday
PVC shoulder mobility
3x
10 ball slams
10 air squats
20 jumping jacks
20 sec hollow hold
3x
20 wall balls
10 burpees over ball
Rest 1 min between sets
3x
20 KB Swings
10 squat jumps
Rest 1 min between sets
3x
Bear crawl length of gym and back
10 v-ups
Rest 30 sec between sets
Stretch on wall (pecs, couch stretch, figure 4 stretch)
Text Shannon with your order, or write it on the whiteboard at the gym!
You’ll have to come to class to see the workout! There’s a daily challenge, too- earn 65+ MEPs in green or above, and only points earned in the Octane classes will count!
P.S. There will not be a yoga class this weekend. Sorry guys!
