We are going to do an ab challenge for December! There will be more details in the gym but for tomorrow, here is your ab work. This is not required, but I do strongly encourage!! Work can be completed after workouts or if you get to gym early.
Ab Challenge, Dec 1
20 med ball sit ups (ball overhead)
10 V-ups (the ones in the warm up can be counted toward these
10 GHD Sit ups (if you’re unable to do these, add 10 reps to your med ball sit ups
30 sec plank hold (elbows and toes)
Workload will increase as we go through the month!
Fitness
Workout of the Day
A.
Every minute, on the minute, for 15 minutes (5 sets of each):
Minute 1 – Barbell or Dumbbell Bench Press x 8-10 reps
Minute 2 – Banded Hip Bridges x 20 reps
Minute 3 – 45-60 seconds of Double-Under Practice
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Push-Ups or Stationary Dips
100 Meter Run
C.
Two sets of:
Single-Arm Dumbbell Row x 8-10 reps
Rest as needed
Performance
Workout of the Day
A.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Rest 20 seconds
Heavy Kettlebell Swings x 15-20 reps
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring Dips (or 5 Muscle-Ups)
100 Meter Run
C.
Two sets of:
Single-Arm Dumbbell Row x 8-10 reps
Rest as needed