Call Us: (720) 335-5591

Thursday, June 11, 2015

10
Jun

Thursday, June 11, 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:

  • Standing Bent Over YTW x 10 ea.
  • Lid Seal Plank Walk x 20yrds

Skill:

WOD:
5 Rds For Max Reps:

  • :30 Seconds Double Unders
  • :30 Seconds Rest
  • :30 Seconds Plate Ground to Overhead 45/25
  • :30 Seconds Rest
  • :30 Seconds 10yrd Shuttle Run
  • :30 Seconds Rest
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:

  • Standing Bent Over YTW x 10 ea.
  • Lid Seal Plank Walk x 20yrds

Skill:

WOD:
5 Rds For Max Reps:

  • :30 Seconds Double Unders
  • :30 Seconds Rest
  • :30 Seconds Plate Ground to Overhead 45/25
  • :30 Seconds Rest
  • :30 Seconds 10yrd Shuttle Run
  • :30 Seconds Rest
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

Leave a Reply