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General Fitness 11.21.15

21
Nov

General Fitness 11.21.15

***Next weeks schedule.***

Monday – Wednesday—Regular schedule.

**Thursday —Closed

**Friday—One class at 11 am.

**Saturday— Closed. If you’re the person that needs to do something. Get outside, go for a drive to the mountains and enjoy the outdoors and time with family, if it’s snowing go sledding. It’s good to do something different and put your fitness to the test and remember why we most of us exercise is to enjoy life and family.

It’s that time of year. We will be having our 3rd annual Christmas Party December 19th at 6:30pm. Please RSVP (click here) so we have an idea of how many tables we will need to set up. This years Christmas Party will be at Glenwood Square. Empty space across from Xochimilco (mexican restaurant). It will be a pot luck style. More details to come, but if you made last years you know it’s a fun time. Try and find a baby sitter(if possible). BYOB and bring your better half. Let’s have some fun! Look forward to seeing you all there.

** Pictures from last year**  https://www.facebook.com/media/set/?set=a.756403657772019.1073741835.475117029234018&type=3

P.S. This is for members and your significant other.

 

Prep Work

Team stretch

50′ Inch worm push ups

2X6 Drinking Birds

2X6 Leg pumps
A.

Teams of 2 (Same sex)
Mens weights

Complete as many reps as possible in 8 minutes of:

135-lb. deadlifts, 10 reps

15 box jumps, 24-inch

185-lb. deadlifts, 15 reps

15 box jumps, 24-inch

225-lb. deadlifts, 20 reps

15 box jumps, 24-inch

275-lb. deadlifts, 25 reps

15 box jumps, 24-inch

315-lb. deadlifts, 30 reps

15 box jumps, 24-inch

365-lb. deadlifts, 35 reps

15 box jumps, 24-inch
Womens weights

Complete as many reps as possible in 8 minutes of:

95-lb. deadlifts, 10 reps

15 box jumps, 20-inch

135-lb. deadlifts, 15 reps

15 box jumps, 20-inch

155-lb. deadlifts, 20 reps

15 box jumps, 20-inch

185-lb. deadlifts, 25 reps

15 box jumps, 20-inch

205-lb. deadlifts, 30 reps

15 box jumps, 20-inch

225-lb. deadlifts, 35 reps

15 box jumps, 20-inch
* Break up the work however you want but you cannot work on the next portion until the previous has been completed.

*If you finish the workout before the 8 min on all sets your score will be your time
B.

Hand stand practice

5X5 Kick up to wall-Work on kicking up using the same technique as last weeks transfer drills

3X:15 Second hold- If you have a good lockout and a neutral body position work on pulling your feet off the wall
Cool Down

Mobility

Post results

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