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FRIDAY 191220

Warm-up:

Individual…

Bike 2 minutes
Crossover Symmetry

Group….

Coaches Choice….

***On the tenth day of Christmas my coaches gave to me…..a barbell cycling workout!

****As a gym we are partnering up with Meals by Grace to collect food for families over the holidays….Here is a list of items to bring items to bring to donate (put on top of the cubbies):

1-canned meat
2-meal in a can
3-canned veggies
4-canned fruit
5-cereal
6-Mac and cheese
7- pasta and sauce
8-granola bars
9-cloth grocery bags
10-shampoo and conditioner
11-toilet paper
12-deodorant

 

Fitness:

0:00-10:00:
1 Mile Run
Max DB Clean & Jerk in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max DB Alternating Power Snatch in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max DB Thrusters in remaining time

Performance:

0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/95) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Thrusters (95/65) in remaining time

 

Mobility:

LAX to feet and Shoulders
Banded hamstrings and Shoulders
Roll Posterior and Thoracic

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