little rebel

WOD: Friday, 19 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:

Deadlift 5 RM

(Beginners 8-8-8)

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Rx WOD:

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EMOM 12

5 Push Ups

5 Goblet Squats 32/24 kg

AMRAP Double Unders

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Scale 1:

Wall/Box Push Ups

Goblet Squats 24/16 kg

AMRAP 4ct Mountain Climbers

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Scale 2:

Goblet Squats 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.

Strength:

Work up to your (todays) heaviest set of 5. Your sets before your final set of 5 do not have to be sets of 5. Conserve your energy. Technical failure on a rep (not performing the rep in 100% correct form) ends your attempts for the set. WOD:

Your score is your total number of DU/Mountain Climbers

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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