Friday, January 5, 2018

Thursday, January 4, 2018
January 4, 2018
Saturday, January 6, 2018
January 5, 2018

Friday, January 5, 2018

Welcome Back and Happy New Year to ALL!
Just a reminder of my annual wish for everyone…
⇒BELIEVE IN YOURSELF!⇐
Let’s make 2018 an amazing year!

Announcements:
A BIG Thank you to Adam and Traci for a Super-Fun New Year’s Eve Party!
KidFit Begins Monday 1/8

Supplemental weightlifting begins Tuesday 1/9
Please sign up in RhinoFit!
**********************************
HAPPY BIRTHDAY CYNTHIA!!!

Warm-up:
Run 20 meters
Walking Lunge 10 meters
Run 20 meters
Knee hug 10 meters
Run 20 meters

10 Goblet squats with a 3 second hold
10 Sit-ups – swing arms overhead like a Kettlebell Swing!
10 Hip extensions

Piriformis stretch – 1 minute hold each leg
10 Dynamic 
Supine scorpion
Foam Roll

Skill:
The Back Squat

WOD for time…
12 Back Squats
36 Kettlebell Swings
10 Back Squats
30 Kettlebell Swings
8 Back Squats
24 Kettlebell Swings
6 Back Squats
18 Kettlebell Swings
4 Back Squats
12 Kettlebell Swings
2 Back Squats
6 Kettlebell Swings

Rx weights:
70% 1RM Back Squat
35/50# Kettlebell

Recovery/Stretching:
400 meter recovery walk with pinch grip carry
3 Pull-up 
negatives
“Y” stretch
Piriformis stretch
Foam Roll

 

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