Mark your Calendars for TRAINING ROOM upcoming EVENTS:

• 12/11  – Nutrition Seminar (Free for Members) is this Wednesday at 7pm in Manasquan
• 12/14  – First Annual Training Room Beer Mile BYOB (Gonna be interesting!)
• 12/20  – Training Room Holiday Party at Anchor’s Bend in Asbury Park @ 7pm
• 1/10    – First “Beers & Bells of 2020” in Manasquan!  Only 6 Minutes Sets!

Tuesday is Strength Day

Let’s work some Range of Motion while we are at it!

During each exercise, concentrate on getting FULL Range of motion! Try to go as low as you can go without compromising form. This way you can build strength in some of your weakest areas. Slow doesn’t always mean easy!

PART 1 – STRENGTH CIRCUIT x 4 ROUNDS

 INTERVALS – 60 seconds (as few reps as possible without pausing)/ 30 seconds rest

1. SQUAT
   • see how far down you can squat with your feet hip distance apart (narrow) and feet pararell
2. PUSH UP
   • Try a Resistance Band Push Up for added support.
   • Or a CHAOS PUSH UP for more of a challenge!
3. PULL UP
   • assisted pull up – feet on the ground
   • or slow negatives – start at the top and lower down as slow as possible until your arms are straight

PART 2 – CONDITIONING FINISHER

• 500m cardio 
• 10yd crawl – try to keep hips down / advanced try the powerwheel without dropping the hips!
• 400m
• 20yd crawl
• 300m 
• 30yd crawl 
• 200m
• 40yd crawl 
• 100m
• 50yd crawl

DO BETTER PUSH UPS: