Get Your Butt Down Here! And Bring Your Friends!

Strength in Conditioning for Saturday, August 23, 2014

It’s party time people! The SICFIT Scottsdale Open-House-A-Palooza Fitness Expo and Anniversary Bash has finally arrived and the only thing missing is YOU! If you are reading this and it is between 7:30am and 2:00 on Saturday 8/23, follow these instructions carefully…

  1. Step away from the monitor.
  2. Put on your sneakers and party pants.
  3. Call everyone you know who could benefit from the SICEST gym in Scottsdale and demand they come party with us.
  4. Drive to SICFIT Scottsdale and help us celebrate 6 years of FUNctional, life-changing, FITness!
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party-crop.

WARMUP (all classes)
30 Seconds each:
Shuffle + high knees + run back and forth + jumping jacks + rest
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8am ENDURANCE
Run big lap/walk small lap 5x | Increase speed each round starting at 50%
.
10 Rounds of 30 seconds max effort followed by 30 seconds rest of:
Russian kettle bell swing + push up + plank
LIFE: 5 Rounds of 7 each + 20 second plank hold + 2 minute rest between round
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2k Partner row
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9am FITNESS
Teams of 4 | One works at a time
1200m Row
75 Russian kettlebell swings
200 Sit ups
50 Russian kettlebell swings
150 Sit ups
75 Russian kettlebell swings
200 sit ups
1200m Row
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10am BODYWEIGHT
10 Rounds
10 perfect push ups
45 Second row for max calories | write all scores on the board
1 Minute walking rest
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Tabata mash up | 8 Rounds 20 seconds on 10 seconds off
Plank + flutter kick
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10 Minute EMOM
LIFE : 7 Air squats + 4 burpees
FITNESS: 15 Air squints + 7 burpees
SPORT: 25 Air squats + 10 burpees
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STRETCH
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