This is the first of our holiday Open Gym times. A quick reminder of Open Gym Rules.

OPEN GYM RULES

  • Have a plan.
  • Know what workout you want to do or lift you want to work.
  • The coach is there to help but this is not a personal training session.
  • Work your “goats”.

There is always our Body Weight option, Benchmark Training and in addition we will have the Hopper Deck available.

BODY WEIGHT WORKOUT

Give Me 10!

10! Lunges (Each Leg)

10! Push Ups

10 Walking Lunges (Each Leg) and 10 Push Ups then 9 Walking Lunges and 9 Push Ups down to 1 Walking Lunge (Each Leg) and 1 Push Up.

BENCHMARK TRAINING

Girl

“Grace”

For Time:

30 Clean and Jerks 61/43kg

Hero

“Gallant”

For Time:

Run 1 mile (1600m) WITH 20lb (9kg) BALL

60 Burpee pull-ups

Run 800 meters WITH 20LB BALL

30 Burpee pull-ups

Run 400 meters WITH 20LB BALL

15 Burpee pull-ups

Hero_TaylorGallant

U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean.

MOBILITY MONDAY