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Thursday 140828

27
Aug

Thursday 140828

Schedule Reminders:  6:15 class is cancelled, Yoga is good to go.  The 8 week Endurance class is at 5 pm.  In addition this Sunday we’re going to offering an additional Yoga class at 9 am.  Feel free to invite your friends and family, this class has been an awesome additional.

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:

  • DB Shoulder Press x 6-8
  • Hip Ext. Plank Hold x 30-45 Seconds

Skill:

WOD:
For Time:

  • 20-2 Sit Ups
  • 10-1 Burpee Box Jump

Perform 20 Sit Ups, 10 BBJ, 18 Sit Up, 9 BBJ, 16 Sit Up, 8 BBJ… and so one until you complete 2 Sit Ups and 1 BBJ

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:

  • DB Shoulder Press x 6-8
  • Hip Ext. Plank Hold x 30-45 Seconds

Skill:

WOD:
For Time:

  • 20-2 Sit Ups
  • 10-1 Burpee Box Jump

Perform 20 Sit Ups, 10 BBJ, 18 Sit Up, 9 BBJ, 16 Sit Up, 8 BBJ… and so one until you complete 2 Sit Ups and 1 BBJ

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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