01/09/2015

BK Fit Studios – Cross Training

Announcements

New classes for YOGA

Saturday 10:00am

Sunday 10:00am

Heart Racer

HR – Animal Crawls: (No Measure)

Bear Crawl

Crab Walk

Inch Worm

Lizard Crawl

Duck Walk

Frog Jump

QOD

What’s your favorite movie?

(B) Push/Pull (No Measure)

Hollow Body Hold / Hollow Body Rock

Table Inside Out / Shoulder Bridge

Air Squats / Goblet Squats

Elevated Ring Rows / Pull-ups

Elevated Push-Ups / Push-ups

Eccentric Pull-Ups / Eccentric Pull-Ups

Eccentric Push Ups / Handstand Hold

Strength

Week1: Hang Power Snatch (3 – 3 – 3)

Metcon

Metcon (Time)

8 Dumbbell Snatches – 1 Ring Dips

7 Dumbbell Snatches – 2 Ring Dips

6 Dumbbell Snatches – 3 Ring Dips

5 Dumbbell Snatches – 4 Ring Dips

4 Dumbbell Snatches – 5 Ring Dips

3 Dumbbell Snatches – 6 Ring Dips

2 Dumbbell Snatches – 7 Ring Dips

1 Dumbbell Snatches – 8 Ring Dips
Alternating DB Snatch (40/20)