12/31/12

Ringing in the New Year!!  And what an ideal way to do it :)  Now you can blame those wobbly legs tonight on the front squats.

Gymnastic Skill:  Take 10 mins to work on one gymnastic skill (ring dips, L-Sits, MU's, Skin the cats, rope)                          

Then chest up, elbows up for heavy Front Squat day                            
3-3-3-3-3              
Gradual increase in weight to achieve 3 rep max

12/29/12

Warm Up:
10 Burpees
10 Double Unders
10 Burpees
10 Tuck Jumps
10 Burpees

Shoulder mobility

Barbara:
5 Rounds with 3 mins rest btwn each round:
20 pullups/30 pushups/40 situps/50 squats

12/28/12

Warm Up:
Tabata Row
Shoulder Mobility

BOB HARPER:                
3 rounds of:                
5 pull ups                        
10 Hand Release Pushups                      
15 KB Swings          
20 Burpees                  
25 DU's

12/27/12

Warm Up:
Skipping Circuit
100 Singles
100 Skier (Side to side hop)
100 Front & Back Hop (Bunny Hop)
100 Singles
100 Knees up
100 Fast Skips
50 Left Foot
50 Right Foot
50 Double Unders

Shoulder Mobility

Diane:
21-15-9 Deadlift/HSPU

Tabata Sit Ups

Merry Christmas!

The ShopGym coaches want to send out a merry Christmas to all of our ShopGym family!  We've had a lot of changes and seen a lot of growth this past year and we want to thank each and every one of you for coming alongside us in this journey.  We appreciate the patience as we've gone through some growing pains and have enjoyed seeing the comaraderie and relationships develop as we've shared in triumphs and defeats.  ALL of you have made huge strides this year and we'll bet each and everyone of you is doing AT LEAST one thing that you never thought you would be able to do.  You should all feel proud of your accomplishments!

That being said, here is tomorrow's workout:

Be kind to one another.  Laugh out loud.  Enjoy your family and friends.  Reach out to someone who is hurting or lonely.  Count your blessings.

Peace to all of you and have a very merry Christmas!

~ShopGym

12/24/12

Warm Up:
3 Rounds Burpee Box Jumps
Burgener Warm Up

Clean & Jerk Skill work    
               
Pull Up Ladder
Every min on the min for 14 min's (+1 each round, go till fail)  

Then immediately after 3 rounds of 18 KB Swings/10 Push Press

12/22/12

Warm Up:
3 Rounds Row 1 min on, 30 secs off
100 Double Unders OR Tuck Jumps
50 Walking Lunges
20 Lengths Shuttle Run


15 Min Metcon
(stay at each stn for 1 min and rotate, count tot reps):
Barbell Box Step Ups/
Hollow Rocks /
Weighted calf raises/
GHD SitUps/
Handstand Hold (each sec is 1 rep)