hakuna matata

WOD: Friday, 29 August 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

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Dynamic Warmup

Top of the Head Drill – Knee Grab

Top of the Head Drill – Froggie

Top of the Head Drill – March

Toe Grab

Elephant Walk (Hands and Heels)

Mountain Climber Walk

Lunge Complex (Forward-Lateral-Backward)

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Weekly Special:

Cook Bridge 10 reps L&R

SLDL w/reach 5 reps L&R

1 set ACTIVE hang from bar or rings (max time: 1 minute, hands shoulder wide)

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Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

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Plyometrics

3 x 6 Squat Jump (with 1s pause)

(p.122 Radcliffe: Functional Training for Athletes)

alternatively 5 x 3 Squat Jump or 8 x 1 Pogo Jump

.

2 x 5 Wall Push Up

(p. 149)

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Strength:

Squat Clean

5-3-2-2-2-1

(Beginners: Hang Power Clean 5 x 3)

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Rx WOD:

.

7 rounds

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5 Toes to Bar

10 m Plate Overhead Lunges @ 20/10 kg

7 Push Ups

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Scale 1:

Knees to Ellbow

Overhead Lunges @ 10/5 kg

Wall/Knee Push Ups

.

Scale 2:

Explosive Sit Ups

Lunges

 .

Coaches Note:

Strength:

The only set where you can drop the bar from shoulder height is the last one. All other sets are multiple reps without letting go of the bar and touch and go on the ground. Work your way up to a heavy 1 rep at the end.

WOD:

Nothing to be said on this one…

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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