Move: Friday, February 7th, 2020
*Classes are cancelled today due to the snow. The gym will be open for Open Gym format, please come in and train, and take your time getting there.
**Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required.
1a) 0:00 – 10:00 – Every 1:00 x 10 sets:
Odd – 10 Kettlebell on Back Good Mornings + 20 Mountain Climbers
Even – 8 Bent Over Pause Kettlebell Rows + 10 Tuck Crunches
Perform the Good Morning holding the Kettlebell by hanging it over your shoulder. For the Bent Over Row, perform this with a single Kettlebell with both hands. Pause at the chest/sternum for 1-2 seconds each rep. Keep loading fixed or build loading through the 5 cycles.
1b) 11:00 – 21:00 – Every 1:00 x 10 sets:
Odd – 5/side Single Leg Landmine Deadlifts
Even – 10 Landmine Anti-Rotations
Start light and feel the movements out. Build loading as deemed fit through the 5 cycles.
2) 9 minute AMRAP:
20 Kettlebell Deadlifts
5 Strict Pull-ups
3) Abwheel Roll-outs: 6 sets of 3×3
Rest 90-120 seconds between sets. One rep, or “1×3” consistent of on roll to the left, center, and right.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE