Featured Post

New website! New blog!

We are excited to launch a new home on the web for Flux School of Human Movement! Check out our new website right here  (same URL as befor...

Sunday, December 20, 2015

Thursday, December 24, 2015

Head to Toe Circles x 5 minutes
Fighting Monkey Tennis Ball x 60 sec/change roles x 3 sets
Fighting Monkey Arm Circles x 3 minutes, OR: if you know what you are doing, get at it. I want 3 sets of about 30 sec per/direction. If possible, do second and third sets weighted. No more than 2.5 lbs at this point.
5 arch scap pullings with a 3 second hold on each rep

It's Podkatchka Thursday again folks!

A1. HSPU x 6-8 reps
A2. Pullovers x3-5 reps or pull ups or chin ups x 6-10 reps
A3. Wall walk bridges x 5 reps
A4.  wall climbers or 20 bananas or 30 sec hang from the bar x 20 reps
A5. Skin the cats x 2-5 reps or stahl bar hanging leg raises x 5 reps @ 31x1
A6. Rail balance x 5 lengths
A7. Renegade Rows x 8 reps 35/ 55 lbs
A8. shrimp squat x 10 reps 
Rest 60 sec after each station
Rest 3 minutes after each cycle
3-4 sets  

No comments:

Post a Comment