Back at it

Ok, the holidays are officially over! Kind of bitter sweet. Love to see them come, love to see them go. It’s 2014. Do you do New Years resolutions? I try to but honestly don’t put much into whatever I resolve to do/change. I am going to this year. As I get a little older, I find more value in resolutions. I think it’s very important to go into a new year with new goals, things you want to change or do differently. And guess what? I don’t think you have to share them with everyone. They can personal, and something you decide to keep to yourself.

2 January 2014

3 rounds

1 min weighted plank

1 min flutter kicks

1 min wall ball sit ups

1 min Russian twists

Then: tabata squats

Thursday, September 19th

Gymnastic strength circuit: 4 Rounds 1: 10 straight arm plate raises (all the way overhead) 2: 12 lateral dumbell shoulder flies 3: 6 negative pull ups 4: 12 V-Ups

Strength circuit should be done with rest only after completing each movement once. During the plate raises athletes should be holding a hollow positioning while standing to mimic a handstand. Anyone who does NOT have pull ups should be jumping up to the bar and holding the negative as long as possible (NO BANDS UNLESS ABSOLUTELY NECESSARY)

AMRAP 12 200m run 10 Power Cleans 135/95 | 115/85 | 95/65 20 Wall Balls 20/14 | 14/10 | 10/6 30 Med Ball Sit Ups 20/14 | 14/10 | 10/6

Workout – something we can do all 3 movements unbroken, although we may break it up in no more than 2 sets.