12/23/16

22
Dec

12/23/16

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

Friday

Skill
Life & Fitness
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters or 10 wall runs
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
L-Sit Hold x 45 seconds accumulated time

Metcon
Life & Fitness

“All I want for Christmas is mt two front teeth”
Against a 3 minute running clock, complete:
400 Meter Run or 500 m row
Wall Ball Shots x Max reps
Rest 3 minutes
Repeat for a total of three sets.

Accessory

Deadlift 75% x 5 @ 85% x 3 @ 95% x 1+ (or +5 lbs to previous week)
1 arm DB rows 3 x 8-10
Barbell side bends 3 x 10 reps

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