Social & Coat Drive – Bring your used coats to the gym anytime this week and then join us this Friday, December 15th, at 6 pm at Two Birds to celebrate our fitness.

Stop Going Through The Motions – There’s a reason we do the shoulder mobility and leg swing routine EVERY SINGLE DAY. Are you going through the motions or using something we think is worth doing EVERY SINGLE DAY to get better? Watch and learn and apply.

Warmup
Dynamic Athletic Movement
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

“Sic Mundus Creatus Est”

3 x 6 Minute rounds: one minute at each station, one minute rest between rounds (similar to FGB):

Ball Slams (25# or heavier for ALL levels)
5 Yd Lateral Shuffle Burpee (on the soft mats)
Battle Ropes
Squat Clean Thrusters
Toes to Bar
Row for Calories
Rest 1 minute

There are six stations so we should have no more than 3 people per station (if there are 3 in a group then one person will use the Airdyne instead of the C2 Rower each round).

Lateral Shuffle Burpees are performed between two cones: move sideways from one cone to the other, when you are just past the cone sprawl into a burpee, jump up and scramble sideways to the first cone, burpee, and repeat. Video example here (play with volume down, music is extremely NSFW). Cones will be set up five yards apart on the soft mats. If there are two people at that station, you will have to face each other on opposite sides of the cones to share the space (for three people, get creative). As always when performing lateral movements, be careful of your foot placement and your weight distribution so you don’t roll your ankle and/or wipeout hard. You should try to get 8-10 burpees per interval.

L4 – barbell sqt cln thrusters 95/65
L3 – barbell sqt cln thrusters 75/55
L2 – double kettlebell thrusters, sub knees to elbows if necessary
L0/1 – single or double kettlebell thrusters, sub hang knee tucks for T2B

Then-

Ab Complex: 6 Minute Abz
3 Rounds
30 seconds each exercise
Ball Ups
Bicycles
Butterfly
Flutter Kick
Then rest 60 sec