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Thursday, October 8, 2015

7
Oct

Thursday, October 8, 2015

Schedule Reminder:  We will have a Free Double Under Clinic at 5 pm.  If you’ve been wanting to spend sometime to work specifically on your jump rope skills this clinic will help.  It will last 30-45 minutes.  There will be jump ropes for sale for $25.  If you have any questions please let us know.  Can’t wait to see you all there!!!

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:
In Teams of 3 Complete 4 Rds Each For Total Reps:

  • :45 Seconds Row For Calories
  • Rest :15 Seconds
  • :45 Seconds Russian KB Swing
  • Rest :15 Seconds
  • :45 Seconds Sit Ups
  • Rest :15 Seconds
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:
In Teams of 3 Complete 4 Rds Each For Total Reps:

  • :45 Seconds Row For Calories
  • Rest :15 Seconds
  • :45 Seconds Russian KB Swing
  • Rest :15 Seconds
  • :45 Seconds Sit Ups
  • Rest :15 Seconds
Additional:
  • 10 Minutes Mobility—- Coaches choice

Competition

Strength/Skill:
Warm up:

Strength:

Skill:

WOD
Recovery Day

AMobility and Maintenance

 

Mobility

 

* 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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