January 10th, 2017

TOPIC TUESDAY

As you guys have seen, we will be starting work on the new facility soon! The first part of this adventure is going to be our Groundbreaking Ceremony that we will be doing! If possible, we’d like anyone and everyone that can make it, to be there when we have the ceremony!

Also, we have some new mobility stretches that we will incorporate into tomorrows workout. Please take a look at the link HERE so you’re familiar with them! 🙂

#Swole&Flexy

Fitness:

A1. Shoulder Press “Strict” 4 x 8 @ 31×1 rest 1 min
A2. Strict Pullup 4 sets x 5-7 reps or 3 position hold 10-12 sec at each position rest as needed x 4-5 reps
+
150m row
14 American
8 Burpee
rest 1:30 x 5
+
Ido Portal Squat Routine

A. BS 4 x 6 “no tempo” rest 2-3 min
B1. Thruster 4 x 8 no rest build (tough weight)
B2. C2b PU + 1-2 reps per set (use last weeks numbers) rest 2 min
+
4 sets
20 Cal Row (AFAP)
15 WB
14 T2b
**@Open Pace- rest 2 min b/n sets
+
Shoulder Pails and Rails x 2-3 sets per side
During Pails keep core tight and brace
During Rails you can relax the core but focus on breathing @ 4181
4 inhale through nose
1 hold
8 exhale
1 hold