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Thursday 140731

30
Jul

Thursday 140731

Schedule Reminder:  The 6:15 pm class is cancelled.  Yoga is still on, so if you’re wanting to come in at 6:15 come to Yoga.

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Bent Over Barbell Row x 10
  • Hip Ext Plank Hold x 30-60 Seconds

Skill:

WOD:
4 Sets Each For Time:

  • 500m Row
  • 400m Run
  • Rest 3 Minutes

(If a round takes you longer then 4 Minutes, please scale back)

Additional:
  • 10 Minutes Mobility

Performance

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

3 Sets:

  • Bent Over Barbell Row x 10
  • Hip Ext Plank Hold x 30-60 Seconds

Skill:

WOD:
4 Sets Each For Time:

  • 500m Row
  • 400m Run
  • Rest 3 Minutes

(If a round takes you longer then 4 Minutes, please scale back)

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD:
Recovery Day
A) Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B) Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C) Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Additional:
  • 10 Minutes Mobility

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