Friday September 7, 2018

Friday September 7, 2018

Events & Announcements
Sept 10 – Morning Classes Only
Sept 11 – Rosh Hashana – Gym Closed
Sept 15 – Flex On the Beach – Gym Closed. Come cheer on your teammates and enjoy some fun in the sun.
Sept 18 – Morning Classes Only.
Sept 19 – Yom Kippur. Gym Closed

Barbells For Boobs is Sunday Oct 14. Event Shirt Sign Up is at front desk.
Lets surpass the amount we raised last year – https://www.barbellsforboobs.org/fundraiser/fbcfstrong


Workout of the Day

Warm Up
200 Meter Run
+
Line Drills
Quad Stretch
Knee to Chest
Solider Kicks
Cradle Stretch
Walking Samson
Inchworm
Toe Walk
Heel Walk
Side Shuffle
High Knees
Butt Kickers
+
200m Run

Skills & Drills
Toes to Bar

Movement Prep
5 Snap Up to Hollow Hold
5 Snap Up to Arch Hold
5 Kips with hold in arch and hollow
5 Kipping Swings
5 Kipping Knee Raises
5 Toes to Bar

Training
Every 4 Minutes for 8 Sets
400m Run
12 Toes to Bar

Score = Slowest Round


Accessory
A. For Time
150 Trunk Twists (R+L=1)

*Far hand must touch ground on opposing side for rep to count. Break up reps however you want.

B.EMOM 20
Min 1: 30s Free Standing Handstand Hold
Min 2: 30s Hollow Rock
Min 3: 30s Triple Under Practice
Min 4: 3/3 Pistol Squats