Tuesday, 09 November 2010
Announcements:
Location:
Ten minute AMRAP
- Friday workouts: 6am and 2pm! (11am workout if anyone commits)
- Don't forget about "Friends and Family Month".
- Got snowplow?
- Got stereo?
- Schedule adjustments
Location:
- ONDEG Fitness, 108 Highway 221, Choteau, MT
- (Eastern edge of Choteau, across from John Deere dealer on the Dutton highway. Former location of Howard's Plumbing.)
- 6am
- 6pm
- 7pm
- 8pm Beginners' Course
- Metabolic conditioning
- Phosphagen
- Glycolytic
- Mode
- Body weight / Gymnastics
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Perfect / Samson stretch
- Windmill stretch
- Wrist stretch
- Achilles stretch
- 2 x 10:
- Push: dip
- Pull: body row
- Midline flex: KTE
- Midline extend: good morning
- Hip open / close: OHS
- Heavy thruster
- Thruster (find your 3 rep max)
- Pull-up (max effort on three attempts)
Ten minute AMRAP
- Burpee x10
- KB swing x10
- None
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