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12.29.2015

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IMG_2937“… In natural flow of events, the spontaneous working of principles, and the adaptation of the tendencies and wants of the human race to the elemental circumstances in the midst of which [we] find ourselves placed.”–1845 Democratic Review; discussing Manifest Destiny as a driving Philosophy in the forging of the American Nation

ANNOUNCEMENTS:
Due to the winter storm hitting overnight into tomorrow we will be closed for our AM classes. As of right now the Noon and PM classes will be held as normal. Any changes will be notified here and on Facebook, so please check regularly.

NEW YEAR’S HOLIDAY HOURS:
Wednesday: Normal Hours
Thursday: Normal AM, 12pm, and 4pm only.
Friday: Closed
Saturday: Open Gym 9-11am

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Handstand Push-up Ascension Ladder
Every minute on the minute for 12 minutes execute a set of Handstand Push-ups. Begin with two Handstand Push-ups and increase by two repetitions every round thereafter. Continue until unable to complete the workload within the minute of time allotted. Strict or Kipping style movements are both encouraged based on individual skill level.

Notes: If athletes fail before the 12th Round they may begin again at two reps and begin climbing again from there. Score is total reps completed.

Post scores to comments.

“General Adaptation Syndrome”
5 Rounds for time of
15 x Plyo-Push-ups
45 x Double-unders

Notes: Plyo-Push-ups are to 45/25lb bumper plates for male/female athletes. Those looking for an additional challenge need only increase the height of their plyometric target.

Post scores to comments.

Skill Development
Mobilize, Fuel, Rest, Fuel, Heal… Slay goats should the opportunity arise.

Samy Daghir

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