banner

WEDNESDAY 190116

Announcements:

-MLK Federal Holiday Schedule: Classes- 5am, 6am, 7am, 4:30 pm  Open Gym- 9:30-10:30am (Childcare)

 

Warm-up:

Individual…

Foam Roll

Banded Lats and Shoulders

Group….

12 Dislocates

5 Inch Worms in place

10 Push ups

10 Scorpions (open up shoulders/chest)

:45 Handstand hold

Review the Push Press

10 Dip and Drives on the wall keeping butt and back on wall

 

Strength and Skill:

Five sets of:
Push Press x 4-5 reps
Rest 2 minutes

Build to today’s heavy 4-5 reps.

Take 15 minutes to complete.

 

Fitness:

Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Push Presses
15 Russian Kettlebell Swings
200 Meter Run

 

Performance:

Complete as many rounds and reps as possible in 10 minutes of:
15 Push Presses (95/65 lbs)
15 Deadlifts (95/65 lbs)
30 Double-Unders

 

Mobility:

LAX to shoulers/traps

Roll Posterior (hamstrings/IT Bands)

Banded Shoulders/Lats

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin