Wednesday, 15 December 2010
Announcements:
Times:
"Shared burden for December"
With a partner, do the following:
12 Days of Christmas Challenge. Day 8!
Study as Much as You Sweat:
Nutrition Tip of the Day:
- The 8th Day of Christmas! Row!
- 100 Day Challenge: Day 15, 86 to go!
- Get the workouts in your email! Subscribe today!
Times:
- 6am
- 11am
- 6pm
- 7pm
- Metabolic conditioning
- Glycolytic
- Mode
- Monostructural
- Body weight / Gymnastics
- External loads / Weightlifting
- Shoulder stretch (on your own)
- Core to extremity dynamic stretch and body movement
- Wrist stretch
- Perfect / Samson stretch
- Full body stretch
- Achilles stretch
- Hollow rock 10/5 for 6
- Circuit, 1 minute each, rest station between each station:
- Run
- Row
- Ride
- Box step (low)
- Mountain climber minimum step
"Shared burden for December"
With a partner, do the following:
- Burpee x50 (one partner completes one, then the other until all 50 are done)
- Kettlebell swing x20, 18, 16, 14, 12, 10
- Mountain climbers - max reps
- Partner does mountain climbers while you complete the swings.
- Keep track of mountain climbers - total reps is your score.
- Clean 5x3
12 Days of Christmas Challenge. Day 8!
- rope climb
- deadlift
- overhead squat
- bike
- dead hang pull-up
- push press (115 / 75)
- medicine ball clean (20 / 10)
- row 800m
Study as Much as You Sweat:
Nutrition Tip of the Day:
- Don't do this to yourself this Christmas season. (wait til the end...hilarious...don't let it be you)
- Will someone please bring me some damn Christmas goodies?
- Post your replies to the comments below.
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