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October 18, 2012

Get Ripped Over The Holidays

2010 was our 2nd Holly Jolly Challenge.  This little video kicked it off with a bang.  Have Fun with your team and get in great shape over the holidays.  What more could you want.

As we prepare to make Holly Jolly IV the best one yet, check out this commercial with Santa, and his little helper.

 

 

Thursday

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)

You can ham drill for dynamic movement prep it combines several of those movements.
Shoulder internal/external rotation

50 n 50 ghd

Keg stretch

Strength
Oh squat
8-8
5-5
3-3

Wod
Amrap in 6 minutes.
10 oh squats (95,65)
10 box jumps. (24,20)

Bonus
100 med ball throw sit ups for time.

Mad Mobi
Press ups
Thoracic ext wall
Knee on the wall
Calf stretch

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