Tuesday 12/19/17

Tuesday 12/19/17

25 Days of Gifting – Barbend is putting up a list day by day (each day is a giveaway too) of awesome gifts for the not-so-average go goer (hey…that’s you!). Sling shots and knee sleeves and powder greens…oh my!

Upcoming Holiday Schedule:
Sunday, Dec 24th – Closed
Monday, Dec 25th – Closed
Tuesday, Dec 26th – Friday, Dec 29th: 6 am, 12:15 & 6 pm ONLY
Saturday, Dec 30th – 9:30 am
Sunday, Dec 31st – Closed
Monday, Jan 1st – Closed
Tuesday, Jan 2nd – Normal schedule resumes

2018 Gym Goals – We hope the athletic side of your brain is still formulating a plan for the new year. From nutrition to PRs to 2018 Open goals (17.2 repeat anyone?), we want you to put pen to paper (or chalk to board) with goals that are measurable and realistic. While you’re doing that, we’re formulating a plan to help hold each other accountable. Win win.

Warmup
Jump Rope 3 minutes
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)
10 Russian Babymakers
10 Hawaiian Squats per leg (hold on to the pull-up rig or a box if necessary for balance)

Kettlebell Warmup:
3x
5/5 Halos
40 Yd Waiter Walk R/L

Conditioning

“Usurper”

20 Minutes AMRAP

Levels 2-4

5 Sandbag Cleans
5 Pull-ups
5 Box Jumps
10 Double Unders

Each round add 5 reps to the first three exercises and 10 reps to DUs.

So Round 2 is:
10 Sandbag Cleans
10 Pull-ups
10 Box Jumps
20 Double Unders

And Round 3 is:
15 Sandbag Cleans
15 Pull-ups
15 Box Jumps
30 Double Unders

L3 – cut DU reps in half if you aren’t good at them
L2 – 20/40/60/etc Single Unders instead of DUs

Levels 0/1

100 Single Unders
10 Ring Rows
10 Box Jumps
15 Ball Slams

Core

5 minutes
Tabata 20/10 interval
Alternate between the following exercises:
Plank Up/Downs
Bicycle Sit-ups