Announcements
The Swolemate Showdown is just around the corner! Mark your calendars for February 9th, 2019. All the workouts have been released. Grab your swolemate and get signed up! http://bit.ly/2E66J7o
Holiday Schedule Modifications
Open gym 7-11am, one class only at 8:30am (free childcare today!)
Tuesday 1/1 – Open gym 9-11am, one class only at 9am (no childcare)
Normal schedule resumes Tuesday 1/2
The Swolemate Showdown is just around the corner! Mark your calendars for February 9th, 2019. All workouts have been released! Grab your swolemate and get signed up! http://bit.ly/2E66J7o
MONDAY, DEC 31
METCON
For time:
80 air squats
70 DB snatch (50/35)
60 push-ups
50 toes-to-bar
400m run
30 box jumps (24/20)
20 KB goblet squats (70/53)
10 KB shoulder to overhead, each arm (70/53)*
*10 reps each arm (20 total). Perform 10 with one arm before switching to the other side.
Scaling Options:
DB/KB movements – reduce weight
TTB – hanging knee raises, GHD sit-ups, v-ups, abmat sit-ups
KB shoulder to overhead – use DBs if needed
Beginner option:
60 air squats
50 DB snatch
40 push-ups from knees or to box
30 abmat sit-ups
300m run
20 box step-ups
15 DB goblet squats
10 DB shoulder to overhead, each arm
Use the same dumbbell for the snatch, goblet squats, and shoulder to overhead