Everyday I’m shufflin’

INFO

Saturday – 9:30am OPEN GYM – with Coach Stacey

Sunday – 9:00am – Re-Flex with Coach Stacey

Drop-in’s welcome

HOLLY JOLLY IV CHALLENGE

Has 1 Spot left!

If you don’t have a team yet, we will begin getting those together soon.

Holly Jolly T-shirts For Sale! $18 each and we have limited sizes in stock.

BUY ME!

Holly Jolly Kickoff is Saturday, November 17th at 9am – you will meet with your team, get your information packets, we will answer all your questions and you will do your first workout with your teammates. The workout will be modified according to the number of teammates that make the kick-off. This is for points, so please show up!

Still need Paleo help? 10:30am following the kick-off we will have another paleo discussion!

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength

3 position snatch
3-3-3 @ 70%
3-3-3 @ 75%

Then
Wod
60 meter shuttle
(10 meters out and back) 3x
30 air squats
15 toe to bar.
3 squat cleans. Record weight

Rest. As needed
4 rounds

Record splits/ weight

Mad mobi
Knee on the wall
Hamstring up n over
Thoracic ext on the wall
Calf stretch.

Leave a Reply

Your email address will not be published. Required fields are marked *

Notify me of followup comments via e-mail. You can also subscribe without commenting.