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Thursday, April 30, 2015

29
Apr

Thursday, April 30, 2015

Yoga Class is on as scheduled.  Come in and work on that mobility, class is only $5!!!

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:

  • Wt. Pull Up x 5 (Goal is to Increase Load from Last week)
  • 30-45 Seconds Jump Rope Practice

Skill:

WOD:
AMRAP in 10 Minutes:A) For Time:

  • 30 Snatches 135/95

In Remaining Time Perform AMRAP:

  • 10 KB Swings
  • 5 Burpee Pull Ups
Additional:
  • 10 Minutes Mobility—- Coaches choice

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:

  • Wt. Pull Up x 5 (Goal is to increase load from last week)
  • 30-45 Seconds Jump Rope Practice

Skill:

Courtney E’s B-Day WOD:
AMRAP in 10 Minutes:A) For Time:

  • 30 Snatches 135/95

In Remaining Time Perform AMRAP:

  • 10 KB Swings
  • 5 Burpee Pull Ups
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:Strength:

Skill:

WOD
Recovery DayA) 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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