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WOD: Monday, 15 September 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:

Handstand Hold, 1 min max

Pistols 5 L, 5 R, (to box is ok, tempo 3212)

SLDL w/reach 5L, 5R

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Pillars

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

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Plyometrics

5 x 3 Double Leg Hops (multi response or single response hops)

(p.134 Radcliffe: Functional Training for Athletes)

alternatively 5 x 3 Knee Tuck Jump, 5 x 3 Squat Jump or 8 x 1 Pogo Jump

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2 x 5 Wall Push Up

(p. 149)

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2 x 5 Kneeling Chest Pass

(p. 151)

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Strength:

Pull Ups 3 x max reps (no more than 15 per set)

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Rx WOD:

AMRAP 8

15 Wall Balls 20/14 lbs

8 Over the Box Burpees 24/20”

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Scale 1:

Wall Balls 14/10 lbs

Box 20/10”

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Scale 2:

Goblet Squat & Press AHAP

8 Box Step Ups AHAP & Burpees

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Coaches Note:

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Plyometrics:

Double Leg Hop: Move on to 3 hops in a row (multiple response) if you got the single response version from last week down.

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Strength:

Remember the first pull! Strict, Deadhang… no kipping. If you get to 15 reps in a set you can stop and save your strength for the next set.

WOD:

Scale 2: Do a Box Step Up and a Burpee, repeat the combo 8 times.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Weightlifting Club

1530 – 1930 Open Gym

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