Sept 30 to Oct 5

Try to make sure you get the homework done on the days listed! I try to make the homework work in concert with the class workouts and by skipping the homework or doing them on different days I fear many are overtraining on some days! Also, if I've given you extra work to do make sure you work on it!
MONDAY
This is a repeat of a workout many of you found very challenging, from June.

Ring swinging support holds (see http://www.youtube.com/watch?v=357JIuFF4-Q)

4x30sec, rest 1+ minutes between rounds

This is a classic gymnastic based shoulder and core stability exercise that sounds pretty easy but is very challenging. Make sure you watch the video, and note the external rotation the gymnast holds, as well as the tight core position, and that you take enough time off between sets so each effort is a strong one.

TUESDAY
Alternate between
GHD Situps 20-20-20

KB TGU 4-4-4 (as heavy as possible)

* Rest as needed between sets
WEDNESDAY
As a group we will be doing several body weight Tabata's, back to back (think pullups, pushups, etc)
THURSDAY
THIS IS THE MANDATORY WEEKLY CLASS! Follow it up with calf stretches and rolling out the calf and Achilles using a barbell (I'll demo these Wednesday night).
SATURDAY
This is tbd for both the workout and location!