Friday, December 29, 2017

New classes for the new year - includes morning times now!


We're having great success with Jeremy's kettlebell class, so we're going to expand it to 5 days a week at noon. We also heard your requests and are going to add a 6:30 AM class. I can't imagine working out that early, but we know that it's the only way many of you can get your workout in and get to work too.

The 6:30AM class will be the same program as the noon class. Lots of kettlebells, lots of antiglycolytic work. It's a good way to start your day - no trying to crush you under a heavy barbell before your body is awake.  I've joked that we should call the class Iron Yoga since there's lots of mobility work while holding a kettlebell.


We are going to ask that you sign up for the 6:30AM class the night before. If no one is signed up, Jeremy is not going to make the drive in from Broomfield - especially in the winter when the roads are bad.



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

deadlift 8-8-3x8 - ending the year with my favorite lift!

Accessory/Skill

5 heavy swings between strength sets

Group Workout

4 rounds:
10 Heavy Kettlebell Good Morning
1 Minute Hollow Hold - break into :30 sec chunks with :15 sec rest if needed.  
*Really focus on engaging and holding the core muscles.  

then

EMOM 10
15 kettlebell swings at a challenging weight 

then

2 minute hinge hold + 30 banded good morning




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