Tuesday Boozeday

7 Jan

Ok, not really but sometimes would be nice. Actually trying to cut down the vino to drop a few of these last stubborn lbs (as I sit here eating cheese) . . . we’ll see how it goes. Seems that glass (or 2) of wine after the 3 year old is down for the night is really nice. I do still have a bottle of bubbly in the fridge . . .

So. on to the workouts. must say my legs feel a bit wobbly after today’s workout. I like using the sandbag – will have to see about incorporating it more. probably best used in stations since there’s only one sandbag.

Tuesday is upper body and abs as well as a 20(ish) min AMRAP cardio — I like doing these but at the same time it’s sort of weird that people are kind of doing their own thing. At any rate, here’s the plan:

Screen shot 2013-01-07 at 6.47.17 PM

Just kidding. Let’s do as many rounds as possible:

20ish min AMRAP

  1. 10 Box Jump
  2. 50 Jump Rope
  3. 6 Burpees
  4. 4 Man Makers
  5. 15 [Heavy] DB Swings
  6. Run Stairs 2x [or once and one lap big gym if it’s empty enough]

At least 2 rounds, maybe 3 dep on time of the 2 following circuits:

Strength Circuit: 45/15

  • DB Press
  • Front Raise to OH “T”
  • Side Lateral Raise

Circuit 2: 45/15

  • Leg Lowers
  • DB Twist
  • Plank

Finisher:

  • 25 DB Clean and Press
  • 25Β Goblet Squat
  • 25 Clean and Press

Core: (2-4 rounds dep on time)

  • 25 DB sit ups
  • 10 Side Plank Dips

Updated:

So I got to the core circuit and decided to do a MB circuit instead. I also knew those clean and presses/goblet squats were coming up and didn’t really want to do those either. so we did partner MB tosses and then I got the sandbag. With partners on either side of the room we ran, got the bag and running or walking with it overhead back and forth then switched. while waiting we alternated between front kicks, back kicks, lunges and squats. For the core circuit, we did the first two and then partner planks with one partner in plank and the other with feet on partner’s back — aimed for 30 sec but I think people made it more like 15-20 sec, which is still awesome!

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