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January 2, 2019

1
Jan

January 2, 2019

Back in action today – NORMAL SCHEDULE!

GROUP WARMUP
3 sets –
:30 Ski-erg
5 push-ups -> handstand push-ups
10 walking lunges -> Kettlebell lunge
5 dumbbell squats 

TEST
For time:
10-8-6 reps of:
Handstand push-up 
50ft Kettlebell front rack walking lunge (25ft down and back)
Then, or at 7:00 mark
20-16-12 of:
Calorie Ski-erg (women’s ski calories: 16-13-10)
Dumbbell squats 55/35
*15 minute total time cap
*heats of 7 every 8-10 minutes

ALTERNATE TEST
For time:
10-8-6
Dumbbell push press
50ft Dumbbell front rack walking lunge (25ft down and back)
Then, or at 7:00 mark
20-16-12 
Calorie Ski-erg
Dumbbell squat

GLUTE ACCESSORY WORK
3 sets –
5 Dumbbell glute bridges
10 Each way banded side steps (band above knee)

REAR DELT/LAT WORK
3 sets –
5 Rear delt raises 
5 Banded face pull
:15 single arm ring row hold www.youtube.com/watch?v=JOloVLeJ6Vw

Happy Gym Anniversary!
These people made their resolutions stick:

Nine Years
Brooks Greenway

Eight Years
Dan Clemente
Amanda Pfenning
Rosanne Moler

Seven Years
Jose Prieto

Six Years
Jason White
Junior Bragg

Five Years
Rick Fiore
Jeff Palleschi
Zach Bragg

Four Years
Charlie Jennings

Two Years
Steven Tate
Izzy Khatib
Pete Graef

One Year
Bob Dakin
John Dakin
Pat Morgan
Ruth Taylor

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