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WEDNESDAY 181017

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group….

15 Arm Circles

10 Dislocates

From Plank- 20 shoulder taps

10 Hollow Rocks

12 Scorpions to open shoulders

10 Push Ups

Review the Press and warm up…

 

Strength and Skill:

Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 2 sec descend

If you achieve 5 successful reps, increase the load in the next set.

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
6 Stationary Dips
9 Push-Ups
12 Jumping Lunges

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

*Pace this out from the the start as it is muscular fatigue

 

Mobility:

LAX to traps and shoulders

Mash Triceps

Roll Posterior

 

Announcements:

-Grace Day this Saturday….all week you can bring canned food donations

-Yoga at the gym this Thursday at 7pm in the Studio area

-Obstacle Course Race (OCR) class this Saturday at 11am $20 to attend

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