2/4/15 – Free Community Workout

JaneeFrontSquat

We’re at it again this Saturday!

The festivities go down at 9AM. You know the drill. Bring a buddy, family member, co-worker, neighbor, or some random person off the street. We want the house packed! Lets show everybody what it is we do here.

The energy has gotten better and better each month. Lets make sure this one is one for the record books!

– Joey

______________________________________________

Workout of the Day

*There are two options for “A”. Choose whichever fits your skill set the best.

A1.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups – Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk – 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18: L-Sit Hold – 45 seconds accumulated time

– OR –

A2.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)
+
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 400 Meters
Max Reps of Bar Muscle-Ups – or – Chest-to-Bar Pull-Ups – or – Pull-Ups
-Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets-

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