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Thursday, May 25, 2017

24
May

Thursday, May 25, 2017

Schedule Reminder: The 6:15 pm class is cancelled tonight.

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:
With a Partner Complete 3 Rds:

  • 200m Run
  • 400m Run
  • 600m Run

Rest while partner work.

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:
 

With a Partner Complete 3 Rds:

  • 200m Run
  • 400m Run
  • 600m Run

Rest while partner work.

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
Rotate through the following for 45 minutes slowly for form, not fatigue focus

  • 10-20 kipping ring dips in sets of 3-5 practicing driving knees up with the press out.
  • 20 meter handstand walk (scale with spotter assist OR 40x lunge to handstand weight transfers
  • 10-15x practice jump to hollow->arch->hollow swing
  • 5-10x Bar pull overs https://vimeo.com/181499865/94c1d64ecc
    (Scaling https://vimeo.com/181499780/2e713fa05b Fixing band with low bar: https://vimeo.com/181499761/b777a2bd2d)
  • 5-10x Pirouette 180 *scale with spotter assist OR 40x lunge to handstand weight transfers
  • 20x (10 each) alternate kipping toes to rings / kipping ring pull ups
Additional:
  • 10 Minutes Mobility

 

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