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TUESDAY 180814

Warm-up:

Individual…

Bike 2 minutes

Crossover Symmetry

10 Hollow Rocks

Group…

3 Rounds not for time at each station:

10 GHD Situps or 15 AbMat Situps

5 Burpee Pull ups

100m meter jog

30 Sec Handstand hold

Review Skill work and get started.

 

Skill and Strength:

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups  OR   Supine Ring Rows 10-12 reps
Station 2 – 50-75 Foot Handstand Walk OR 60 sec Handstand hold
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

***This is not high intensity, SO practice quality movements.

Fitness:

Two rounds for time of:
25/20 Calories of Rowing
800 Meter Run
12 Strict Pull-Ups

Performance:

Two rounds for time of:
20/15 Calories of Assault Bike
800 Meter Run
20 Pull-Ups

Time cap = 12 minutes (adjust repetitions or distances accordingly)

 

Mobility:

Mash Calves and Achilles on roller

LAX to Plantar Fascia

Mash Lats on Roller

 

Announcements:

Starting THIS week we are adding TWO new class times for your convenience!
Thursday’s – 7:30am!  (open gym at 8:30am as usual)
Saturday’s – NEW schedule 7:30/8:30/9:30am classes only.  9:30 hour has childcare.  We are discontinuing open gym time (unless posted by a coach).
**The addition of the 7:30am is an effort to spread out class sizes on Saturday’s.  Our target number is not to exceed 24 in a class since we do partner workouts on Saturdays.  We may go to a class size cap on Saturday’s if needed.

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