FUN AT FESTIVUS ….. WAY TO GO JEFF AND OLIVIA

 

Weak Skill Day …  What have you been working on? Have you mastered it?

If no Keep at it before moving on to another weak skill !

12 MINUTE EMOM

DO 2-3 reps and wait for the next minute, EG. T2B do 2-3 x, D/U do jump jump big jump or D/U 5 x

Pull up.. start parallel grip, bicep grip, prone grip … add jumps, bent arms or bands for assistance, use a negative down of 3-5 sec.

Skipping .… 100 SS, 100 alt, 100 right, 100 left, 100 high knees, jump jump big jump, jump jump double under, string them together.  Keep body tight, arms at side and use your wrists for rotation not your shoulders.

T2Bar … start beat swing, emphasis on pushing down and only using shoulders, THEN knee to elbows, once they touch your golden… extend legs and touch bar…..KNEES to ELBOW is needed to maintain your swing 🙂

HSPU... start with bench flutter kick, wall walks, then turn away from wall and get up.   Then start getting body very tight and using matts for a target.

 

Metcon Class

50 wallballs
50 double unders/100 skips
50 alternating db snatches
50 double unders
25 pullups/ seated banded row / rings/ bands/ bench jumps 
50 double unders
50 mountain climbers
50 double unders
50 slamballs (30/20lb)