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Thursday, June 30, 2016

30
Jun

Thursday, June 30, 2016

Do to high demand the Thursday 6:15 pm class is back on the schedule.

Essentials

Strength/Skill:
Warm up:3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
4 Rds For Time:

  • 300m Run
  • 10 Burpee
  • 20 Overhead Walking Lunges 45/35

 

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 Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD:
4 Rds For Time:

  • 300m Run
  • 10 Burpee
  • 20 Overhead Walking Lunges 45/35
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

3 Sets:

  • :15 Jumping Jack
  • :15 Squats
  • :15 Mountain Climber
  • :15 Jump Squat

3 Sets:

  • :15 Plank Hold
  • :15 Side Plank
  • :15 Side Plank
  • :15 Superman Hold

Strength:

Skill:

WOD
A) 2 Rds NFT:

  • 1 minute 4 position wrist stretch (Palms down fingers towards, Palms down fingers away, Palms up fingers towards, Palms up fingers away)
  • 30 seconds superman position on floor
  • 1 minute standing stalder stretch (Standing Feet Hip width apart)
  • 10 slow PVC pass throughs

B) 3 Rds NFT:

  • 20 reverse push-ups (elevated feet, deficit with parallettes)
  • 15 GHD back extensions (3 Seconds pause in bottom)
  • 10 GHD sit ups (3 Seconds pause in bottom
  • 1 minute pike stretch (seated feet together)

C) Rotate through the following for 20 minutes for form not fatigue focus:

-Then-

5 rds NFT:

  • 15 second tuck sit parallettes
  • 5 ring swings (Pinch a towel between feet)
  • 10 second L sit parallettes
  • 5 ring swings
  • 5 second straddle support parallettes
  • 5 ring swings
Additional:
  • 10 Minutes Mobility

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