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Thursday 140918

17
Sep

Thursday 140918

April representing Surge down in Panama.  Hope you guys are having a great time on the honeymoon you never got!!!

Schedule Reminders:  6:15 class is Cancelled, Yoga is good to go.

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:

4 Sets:

  • Wt. Dip/Push Up x 6-8 @20X1
  • Banded Lateral Steps x 10 ea.

Skill:

WOD:
Tabata 8 Sets Each: (:20 Seconds on/:10 Seconds Rest)

  • Row/Airdyne Calories
  • Burpee Plate Jump
  • Pull Ups
  • Russian KB Swings
  • Rest 1 Minute Between movements

*Score equals lowest set performed then 4 movements added together.

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:

4 Sets:

  • Wt. Dip/Push Up x 6-8 @20X1
  • Banded Lateral Steps x 10 ea.

Skill:

WOD:
Tabata 8 Sets Each: (:20 Seconds on/:10 Seconds Rest)

  • Row/Airdyne Calories
  • Burpee Plate Jump
  • Pull Ups
  • Russian KB Swings
  • Rest 1 Minute Between movements

*Score equals lowest set performed then 4 movements added together.

Additional:
  • 10 Minutes Mobility

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD
Recovery Day
A) Mobility and MaintenanceYoga 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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