Wednesday, 26 January 2010

Announcements:
  • 100 Day Challenge:  day 57, 44 to go!
  • ONDEG Book Club meets January 27th at 6pm here at the gym.  Bring a snack and a friend.   We will be discussing the 30 day menu plan from Robb Wolf's book The Paleo Solution. 
Times:
  • 6am
  • 9am
  • 6pm
  • 7pm
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Wrist stretch
  • Double kneel to lunge (each side)
  • Standing hand walk to up/down plank
  • Shin box switch
  • Achilles stretch
  • 1 x 15:
    • Push:  push-up
    • Pull:  pull-up
    • Midline flex:  KTE
    • Midline extend:  Superman
    • Hip open / close:  OHS
Skill review / enhancement / instruction:
  • Bent over row
Workout:
Circuit, 3 minutes each station:
  • Row
  • KTE / KB swing / push-up (one minute each)
  • Bike
  • GHD sit-up / GHD back extension / body row (one minute each)
  • DU
  • Flutter kick / Bent over row / up-down plank (one minute each)
  • Run
Stretch

Posted by Paul at Tue, 25 Jan 2011 20:21:00 GMT
Categories: MGW

Previous Post
Next Post

 

What did you think of this article?




Trackbacks
Trackback specific URL for this post
  • Trackbacks are closed for this post.
Comments
  • No comments exist for this post.
Leave a comment

Submitted comments are subject to moderation before being displayed.

 Name (required)

 Email (will not be published) (required)

 Website

Your comment is 0 characters limited to 3000 characters.