Friday, January 4, 2019

Thursday, January 3, 2019
January 2, 2019
Saturday, January 5, 2019
January 4, 2019

Friday, January 4, 2019

Announcements!

Our next 8-week weightlifting class with Pete will begin on Tuesday, January 8th!
This class meets twice a week, 5:15-6:30 and is designed for the intermediate to advanced lifter. The cost is $50 per month. 

HALO’s “Chase your Tail” 5K Run ~ Saturday, January 5th, 2019
Click above ⇑ for more de”tails”.  Sebastian River Front, 7:30 AM
A great way to start the New Year!
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WOD
Every 2 minutes for 10 Rounds of:
•10 Row (cal)
•12 KB Swings (50/35#)
•14 Air squats

Scale for success – finish each round by 1:30
Score: Slowest Round

SKILL WORK (HANDSTAND PUSH-UP FOCUS)
Coaches Video: https://www.youtube.com/watch?v=nV5I3o3155c

Execute the following complex:
1 Push-up, 1 wall walk, 1 wall-facing HSPU (1 ABMAT if needed), 1 right shoulder tap, 1 left shoulder tap, 1 wall walk to plank, then descend to floor, rest 30 seconds.
2x’s Through the complex, rest 1 minute.
3x’s Through the complex, rest 90 seconds.
2x’s Through the complex, rest 1 minute.
1 Complex

Scaled Options:
1. Do the complex with feet on a 20-in box (1 ABMAT if needed). To increase the difficulty, keep one leg raised.
2. HSPU will be in a pike position (1 ABMAT if needed).
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Rowing
The Kettlebell swing
The Air squat
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Recovery/stretching
400 meter recovery walk with pinch grip carry
3-way shoulder on the rig
piriformis stretch
Foam roll

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