New Year's Eve 2-Hour Holiday Special (Siskey Y 8-10am)

TEAM TEACH w/ THE WONDERFUL ELIZABETH KAPSIAK
Hour #1 - Cardio-Strength Class (1 hour duration): "Add-On Rounds of FOUR"

(Equip: Heavy DBs, Mat, Gliders)

WARM-UP: (Erin)

4 Rounds-

*20 sec. x Torso Twisting H-K Run

*40 sec. x Up-Down

------------------------------------

2 ROUNDS of Parts A and B:

A) STRENGTH SET #1: (Add-On Rounds)(Liz to lead)(demonstrate first 2 ex’s @ start)

1. 4 x Man Maker (w/ or w/o push-up)
2. 4 x (Front Rack) Lunge Jump-Lunge Jump-Sumo Jump 
3. 4 x Burpee-180 Tuck Jump (total 4 burpees)
4. 4 x Pillar Lunge Thruster (4 x R, then 4 x L)

B) CARDIO #1: (Liz to lead)

*4 min. x Jump Rope

*on the minute every minute: 4 x OH Squat-Tuck Jump-Squat (taut rope OH)

---------------------------------------

2 ROUNDS of Parts A and B:

A) STRENGTH SET #2: (Add-On Rounds) (Erin to lead)

1. 4 x 1 DB Supine Get-Up (challenge: S-L, 2xR and 2xL)
2. 4 x Hand Glide Out to 4x Push-Ups, Hand Glide In to 4x DB Deadlift
3. 4 x DB Squat Swing Hop Fwd. and Back, then L and R
4. 4 x X-Body Gliding Push-Ups (R and L = 1; 8 total push-ups)

B) CARDIO #2: 

*4 min. x Jump Rope (Erin to lead)

*on the min. ea. min.: 4 x Gliding Plank (Push-Up) Pike-In and 4x Bum Glide

------------------------------------------

Hour #2 - Total Strength Class (1 hour duration): "Triple 2 Minute AMRAPs"

(Equip: Kettlebell, Heavy DBs, Mat, Stack of 4 Risers)

WARM-UP (Abs): (Erin to lead)

60-45-30 sec. x 

*Straight Arm/ Leg Sit-Up w/ 1DB Moving OH

*Plank - Double Footed Hop Over DB (no pike in hips)(elbow or hand plank)

SET #1: (Erin to lead)

3 Rounds (7.5 min.) -

*2 min. AMRAP x

*5 x Push-Up Hop In

*5 x Goblet Squat KB Thruster (buns to risers)

*30 sec. x rest

RETURN STRENGTH INTERVAL: (Erin to lead)

*16 x Tricep Push-Up Hold + Alt. Rear Leg Lift

*16 x Single-Arm/ Single-Leg (one toe down) KB Thruster (8 x R, then 8 x L)(buns to risers)

--------------------------

SET #2: (Liz to lead)

3 Rounds (7.5 min.) -

*2 min. AMRAP x

*5 x Sumo Squat Curl and Press (buns to risers)

*5 x Decline Push-Up + Row R and Row L (mod: no decline - on floor, on knees)

*30 sec. x rest

RETURN STRENGTH INTERVAL: (Liz to lead)

*16 x Tricep Push-Up Hold + Alt. Rear Leg Lift

*16 x Single-Arm/ Single-Leg (one toe down) KB Thruster (8 x R, then 8 x L)(KB in same arm as working leg)

--------------------------

SET #3: (Liz to lead)

3 Rounds (7.5 min.) -

*2 min. AMRAP x

*5 x Dive Bomber

*5 x 1 DB Walking Ninja Get-Up to Punch-Out (never come out of squat)

*30 sec. x rest

RETURN STRENGTH INTERVAL: (Liz to lead)

*16 x Tricep Push-Up Hold + Alt. Rear Leg Lift

*16 x Single-Arm/ Single-Leg (one toe down) KB Thruster (8 x R, then 8 x L)

--------------------------

SET #4: (Erin to lead)

3 Rounds (7.5 min.) -

*2 min. AMRAP x

*5 x V-Sit KB Russian Twist to OH Press

*5 total x Fwd. Lunge - KB Halo - Step Back (alt. legs ea. rep)

*30 sec. x rest

RETURN STRENGTH INTERVAL: (Erin to lead)

*16 x Tricep Push-Up Hold + Alt. Rear Leg Lift

*16 x Single-Arm/ Single-Leg (one toe down) KB Thruster (8 x R, then 8 x L)