Wednesday, December 19, 2018
Zarbon
For those of you that like to plan your workout schedules ahead of time, our holiday hours are as follows:
Christmas Eve – Regular class structure running at 5:15am, 6:15am, 8:15am, & 9:15am. The gym will close at 11:00am
Christmas Day – CLOSED
December 26th – Back to full regular schedule
New Year’s Eve – Regular class structure running at 5:15am, 6:15am, 8:15am, 9:15am & 11:30am. Gym Closes at 12:30pm and the Bi-Annual Beer/La Croix Mile will take place at Betsy and Grant’s house at 1pm.
New Year’s Day – CLOSED
January 2nd – Back to full regular schedule
Christmas Eve – Regular class structure running at 5:15am, 6:15am, 8:15am, & 9:15am. The gym will close at 11:00am
Christmas Day – CLOSED
December 26th – Back to full regular schedule
New Year’s Eve – Regular class structure running at 5:15am, 6:15am, 8:15am, 9:15am & 11:30am. Gym Closes at 12:30pm and the Bi-Annual Beer/La Croix Mile will take place at Betsy and Grant’s house at 1pm.
New Year’s Day – CLOSED
January 2nd – Back to full regular schedule
What about the 12 Days of Christmas on Christmas Eve?
1.) Every 2 min for 6 Rounds
3 Back Squat @ 80% 1RM
2.) 30-20-10
Deficit Handstand Pushup 45/25lb plate
Alternating Pistol Squats
*3.) 3 Rounds
10 Back Extension
10 Reverse Hyper
*4.) 4 rounds
3 Back Squat @ 80% 1RM
2.) 30-20-10
Deficit Handstand Pushup 45/25lb plate
Alternating Pistol Squats
*3.) 3 Rounds
10 Back Extension
10 Reverse Hyper
*4.) 4 rounds
30 seconds ME Toes 2 Bar
Rest 10 Sec
Rest 10 Sec
30 seconds ME Burpees
Rest 10 Sec
(Set clock for 8 Rounds of :30/:10)
*5.) 3 rounds with a Partner, one completing a whole round, then switching:
30 Double Unders
15 WallBalls 25/16lb
Rest 10 Sec
(Set clock for 8 Rounds of :30/:10)
*5.) 3 rounds with a Partner, one completing a whole round, then switching:
30 Double Unders
15 WallBalls 25/16lb
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Angie Guns
BS 105#; 12:10 pistols on 45&25 plate; 40 HSPU with ab mat & 25’s, pushed plates away for 20 total...
Reverse hyper & back extensions
5
0
Bruce Hoffort
185# BS
Back feels pretty good. Scaled pistols (green band) and HSPU (2, 3 mats, box)
2
0
Bryn Odberg
7:53
175# BS; back extension & reverse hyper; dubs and WB w/ Lauren Kalil; hs walk 40’/5 bmu/40/4 mu/40/4 bmu... 40’ hs walk/1 bmu
3
0
Grace Adler
10:36
Pistol on 20” box with toe tap at bottom. Strict hspu with thin 15# plates. Max deficit strict hspu 6.5”. BS 125# (keeping knees happy)
4
0
james macco
Used time for skill work on HSPU’s.
235# BS. Felt real good. / #5 EC with Jamie.
3
0
Justin Peterson
5:31
340lb Back Squats; DU/WB EC 4:57 with Chuck. T2B/Burpee EC: 12 T2B & 10 Burpees each round.
4
0
Lauren Kalil
7:16
BS 205#, 5 rounds 10 cal row/3 hips to rings into MU attempts...then MU technique work (box and plate jump into rings, seated ring chest to catch pass throughs), 4 rounds 5 bench 115#, 7 strict DB press 25#’s, partner wallball/dubs with Bryn 5:11
4
0
Pauly VanderKelen
10:23
300# HBBS (5# under my 80%) / Quad tendon is still healing / 5:21 for *5.) with Laura :) 5:10 for Recoome from yesterday / 3:20 for GHDs and burpees from Tuesday. The semester is complete!!!
1
0
RaLinda Lamberies
155 bs/20 of 20 pistols
1/2 khspu 1/2 hspu from box, pistols to sit on box 6.25 mile hill workout negative splits
4
0
Terri Hoffort
#110 BS. Pistols on box, most handstand PU off box, some on wall. 10:30?? GG practice w/ Michelle and Hannah
0
0
Theresa Rosenquist
9:40***
*** Mods: #20 SA DB PP/pistols to a ball, some assist. 30-20-10-10 rep rounds. FS @#53 SA KB (Ugh!). EC: 5×{35 AMSU/20 GHHE/200 SU >> Shldr PT. 💪
2
0