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Thursday, March 30, 2017

29
Mar

Thursday, March 30, 2017

Reminder: Muscle 3.0 starts next week, if you want to be a part of it please let us know. Once this program starts you won’t be able to jump in until the next go around.  In addition if you’d like to do Muscle + Fuel for the ultimate Build or Lose (goal dependent) program let us know as well.

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:
Goat Day

EMOM x 20 Minutes

  • Odd Minutes = Movement 1
  • Even Minute = Movement 2
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:
Goat Day

EMOM x 20 Minutes

  • Odd Minutes = Movement 1
  • Even Minute = Movement 2
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
Rest Day
Additional:
  • 10 Minutes Mobility

 

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