WEEK FREE New Years 2020 W.O.D. 1/1/20

31
Dec

WEEK FREE New Years 2020 W.O.D. 1/1/20

Starting the New Year off with a BANG💥
We are partnering with Hope for Haiti to provide education to children in southern Haiti for the month of January! Every 10 check-ins on Facebook will provide a day of education to a classroom of 30 children!

The hashtag this month is #hopeforhaiti

In solidarity with the Haitian people, Hope for Haiti started the Haitian Solidarity Campaign. The campaign will help improve education, healthcare, infrastructure, access to clean drinking water, and economic opportunity for more than 300,000 Haitian children, parents and grandparents. The campaign seeks to honor and support those impacted by the 2010 Haiti earthquake, Hurricane Matthew, and the most recent wave of political and civil unrest.
If you want to learn more about Hope for Haiti, you can check them out at hopeforhaiti.com. Thanks for checking in this month to help Haiti build their future through education!

Sincerely, Macy Mitchell and Jennifer Mitchell – Owners


2020 Workout

For Time, work up to the 20-20 then back down:
5-10-15-20-20-15-10-5 reps of…
Overhead Plate Stationary Lunges 45/25 R/L=2
Toes to Bar

Option for anyone new for the Week Free – Abmat Sit-ups instead of toes to bar

Current members- scale toes to bar with knees high as possible otherwise you may do abmat situps also

OVERHEAD LUNGES
With plate of your choice (or no plate), extend arms overhead locked out with plate and complete lunge steps in place, with back knee always touching and then standing up with feet together to complete 1 rep. Each step counts as 1 rep. Scale range of motion as needed based on your abilities. If you cannot touch your knee, consider using a lighter weight overhead or no weight at all.

ABMAT SIT-UPS
Head Up
In the finish position of the sit-up, similar to the catch position of the row, it is common to see the shoulders and upper back rounded forward. As athletes sit-up off the ground, reaching their head up towards the ceiling will bring their shoulders down and back into a more neutral position.

Knee Position
The reason we use the AbMat for sit-ups is because the shape allows for full extension and full flexion of the abdominals, something that is not possible in the crunch or regular sit-up. The correct position of the AbMat is to have the thicker side facing the athlete with a small gap between the lower back and the AbMat. If we are looking to get the most out of the abs, placing the heels on the ground with the knees spread wide in the diamond shape, reduces the use of the hip flexors. This is more of a true AbMat sit-up than placing the feet straight out front, although either way is acceptable for today’s workout.