====== Exercise Routines for Nov Dec 2017 ======


^     Monday       ^  Tuesday    ^  Wednesday  ^  Thursday  ^ 
|   Clubbell Yoga  |  6DP Flows  |  Tacfit 26   |  Flow fit  |


== Clubbell Yoga ==
 instructed by Audrey Wakefield

== 6DP Flows ==
  * Tabata-Style (25x10x 6)  or Flows or a mixture of Tabata and Flows

  - Pull ups/diving Dolphin   
  - Plow transitions: Arm thread to Plow, diving dolphin to plow, shoulder Bridge to Plow, Prone to plow, shinbox to plow
  - Plank variations
  - Cossack getup/Squat switches
  - Crow
  - *Flows ( Forest, Tumbleweed, Diving Dolphin, Roll & Sway, Pitch & Surge, Yaw & Heave) 
    * most of these flows equals 6 Tabata rounds.

== Tacfit ==

  * [[exercise_routines:tacfit26 | 6 weeks body weighted exercises]] using one of the following performance level:
  * This program has the following 6 different ways to exercise:
  - **20x10x8** 
    *  8 sets of 20 sec exercise 10 recovery 1 minute between rounds;
  - **4/1x4**
    * 4 exercises performed for 4 min 1 min recovery;
  - **EMOTM**
    * Twenty minutes of exercise with 1 min rounds circuit.
    * The goal is to complete rounds in 1 min or less;
  - **AMRAP** 
    * Complete circuit as many times as possible in 20 minutes;
  - **(90/30x5) 2**
    * 5 exercises performed for 90 sec 30 sec recovery.
    * Perform 2 sets;
  - **AFAP-T**
    * Complete all repetitions as fast as your technique can hold your speed in less than 20 minutes

== Flowfit==
  * working up to 14 minutes  at each individual ‘s  technique level pace .