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WOD: Wednesday, 17 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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Speed

Butt to Wall Press

Butt to Wall Press & Twist

Butt to Wall Press & Split

(each 3-5 times)

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Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

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Speed:

Sprint 10 x 20m

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Rx WOD:

4 rounds

10 KB Alternating Dead Snatches 24/16 kg

10 Mountain Climbers (4 ct.)

15 Push Ups

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Scale 1:

KB Alternating Dead Snatches 16/12 kg

Wall/Box Push Ups

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Scale 2:

20 KB Swings AHAP

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Coaches Note:

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.

Speed:

Start with 70% speed and increase every run. If anything feels funny, stop running.

WOD:

Dead Snatch: Start every rep from the ground, alternate hands every rep.

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Classes:

0600 – WOD

0915 WOD

1700 – WOD

1830 – WOD

1700-1930 – Open Gym

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