Satuday morning! Back to our regular schedule!
Saturday Nov. 25, 2017
7-7:45am - #45: 45 minute heavy weight class which may vary between partner workouts, 1 minute max burnout, exercise elimination, and reps for time in a BA-BOOM fashion!
7:45-8:30am - Boot Camp: A total body work out going back to that old "Boot Camp" style. This class is appropriate for all levels, and the trainer will show modifications when needed! As with all our classes, you can expect a new class routine each week!
Not for time:
Single Leg Singles
Abs* (see below)
40 Hollow Rocks
30 MB Torso Twists 14/20
10 Strict T2B (or hanging straight leg raises)
Marching Lunges w/DBs 20/30
DB Push Press 20/30
Week 4, Day 4
30 Jumping Jacks
25M Single arm farmer Carry(each side)
12 High Pulls(each arm)
30 Mountain Climbers
30 second lat stretch deep squat or bar hang(depends on class size)
30 second ankle stretch (heel on floor knee towards wall)
B: Deadlift 4x4 (3 second negative, no dropping)
+5-10 lbs from last week
C: 4x8-12 single Leg Hamstring Curls on Box
Nice and slow
30 reps of ab work* (see below, changes each round)
5 Power Snatches 75/115
Round 1: Ab-mat Sit-ups
Round 2: K2E (sub = hanging knee raises)
Round 3: Hollow Rocks
Round 4: MB Torso Twists 14/20
Open Gym (11-12)
Make up any strength sessions that you missed this past week! Or find that new PR!!