Happy HELLth Week!
OYOC - (On YOUR own count)
Shoulder Medley - 4 rounds then move on
20 front raises 15/20
20 upright row 15/20
20 OH press 15/20
After each round, take 20 walking lunge steps (R+L=2). This is your "rest."
Triceps Medley - 4 rounds then move on
10 narrow push-ups BW
20 skull crushers 15/20
20 OH French press 15/20
After each round, complete 20 box jumps. This is your "rest."
Ab Medley - 4 rounds then move on
20 situps
20 R side ups
20 L side ups
20 Superman back ext's
After each round complete 15 burpees. This is your "rest."
Biceps 21’s - 4 rounds then move on (see demo)
7 bottom to half 25/45
7 half to full 25/45
7 full 25/45
After each round, complete 20 Aussie pullups. This is your "rest." Yep, this one is going to sting a bit.
Post Rx or reps completed to comments.
Daily Extras -
for lunges, add 20 reps (R+L=2)
for box jumps, add 10 reps
for burpees, add 10 reps
for Aussies, add 10 reps
Workout Notes:
- You should be feeling a bit wrecked this week, but NOT injured. If you've got something nagging at you (back, shoulders, neck, or whatever), back off of it. Give it a break.
- Note above it says, "a bit wrecked." If you are COMPLETELY wrecked do only 1-3 rounds per muscle group and lighten up the weight. Remember, this week is all about starting the year off on the right foot.
- Move quickly. Although shaping workouts are meant to be performed at a slower pace than workouts "for time" you'll need to stay quite active to get it all done in under 50 min as Rx.
Wednesday Workshop
"What is Health?" + Elements of the Squat
7 pm at GPP HQ
Wear workout clothes
