12.18.2017

Hey Everyone!!

Here is our schedule for the holiday season :

December 24th : 9am Metabolic session (Coach John)

December 25th : CLOSED

December 26th : CLOSED

December 27th : 9am – 1pm Open Gym

December 28th : 9am – 1pm Open Gym

December 29th : 9am – 1pm Open Gym

December 30th : 8am – 11am Open Gym

December 31st : 9am Metabolic session (Coach John)

January 1st : CLOSED

We will be resuming our regular schedule on January 2nd. Thank you all for your continued support.

Merry Christmas and Happy New Year!!

Temenos Coaching Team

Warm up:

600m row, then

3x :
4 inch worm
6 alternating Samson lunges (reaching overhead)

then

3x :
30sec dead hand from rings/bar
10 hip bridges

Mobility:

1. T-spine/lat smash w/ ball or foam roller : 4:00
2. Cat/camel : 3x 8 (rest 30sec)

(10:00)

Warm up deadlift; 10 – 5 – 5 – 5

Conditioning:

5 Rounds (30:00 cap) :

15 Deadlifts (225/155)
20 Burpees over bar
15 Handstand push ups*

*progression : inverted box push up OR seated Dumbbell floor press*

Recovery:

1. Pigeon pose 2:00/