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WEDNESDAY 170215

Warm-up:

Individual…

Assault Bike 2 Minutes

Crossover Symmetry

15 Dislocates

Group…

Bear Crawl Down

Crab Walk Back

10 Dive Bomber Push Ups

Strict Press Review

 

Strength and Skill:

Every 2 minutes, for 10 minutes (5 sets):
Strict Shoulder Press x 2-3 reps

 

Performance and Fitness:

“Power Hungry”
For max calories:
3 Minutes of Assault Bike or Row

Rest 4 minutes until the running clock reaches 7:00, and then…
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups

 

Mobility:

Mash Lats on roller

LAX to Pecs/Shoulders

Roll Posterior

 

Box Brief:

*******Starting next Wednesday, February 22nd, we are starting our new class time of 8:30am due to growing class sizes.  We will offer it Monday, Wednesday, and Friday.

********Showers are now available for use.

********THIS Saturday (18th)…we are replacing/upgrading the flooring in the main gym after the 9:30am class.  If you purchased a stall mat those will be ready for pick up at 10:30am.  If you would like a ‘cash out’ to Saturday’s workout please feel free to stick around and help us move 10,000 pounds of flooring…any bit of muscle would be greatly appreciated…and there may be doughnuts.

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