12/22/16

21
Dec

12/22/16

ACCF’s Holiday Schedule:

Dec. 24th- Regular Schedule
Dec. 26th- Class at 9:00 am & Noon, Open Gym 9:00 am 1:00 pm
Dec. 31st- Regular Schedule
Jan. 2nd- Class at 9:00 am & Noon, Open Gym 9:00 am 1:00 pm

Thursday

Lift
Life & Fitness
Three sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single Arm Dumbbell or Kettlebell Row x 15-20 reps @ 10X0
Rest 60-90 seconds

Metcon
Life & Fitness

“Santa Gone Bad”
For reps: 3 rounds/ 1 min on each station / 1 min rest between rounds

#1 Box Jumps
#2 KB swings
#3 Burpees
#4 shoot Thrus(no pushup)
#5 Air dyne for Cals

Accessory

A. Close-Grip Standing Barbell Curl
12, 10, 8 reps

B. Incline Dumbbell Curl
12, 10, 8, 6 reps

C. Weighted dips
3 sets x 5

D. Diamond Push ups
12, 10, 8 reps

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