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Thursday 140814

13
Aug

Thursday 140814

Schedule Reminder:  The 6:15 pm class is cancelled, yoga is still good to go.  However, please keep your eye on the website.  Brittany has been feeling a little under the weather, therefore if anything changes we will post is as soon as we find out.

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:

5 Sets: (Every 90 Seconds)

  • Deadlift x 3 @ 75%

Skill:

Sean’s B-Day WOD:
AMRAP in 12 Minutes:

  • 15 Sit Ups
  • 12 Wall Ball
  • 9 Deadlift
  • 6 Burpee Over Bar
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:

5 Sets: (Every 90 Seconds)

  • Deadlift x 3 @ 75%

Skill:

Sean’s B-Day WOD:
AMRAP in 12 Minutes:

  • 15 Sit Ups
  • 12 Wall Ball
  • 9 Deadlift
  • 6 Burpee Over Bar
Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:Strength:Skill:
WOD:
Recovery Day
A) Mobility and Maintenance

Yoga Class
* 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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