2 Gebote

WOD: Monday, 22 September 2014

Warm Up:

Foam Rolling & Basic 4 Stretching

before class

.

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)

.

Weekly Special:

2 x 10m Monster Band Walk

2 x 5 Wall Squats

.

Pillars

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

.

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

.

2 x 5 Wall Push Up

(p. 149)

.

2 x 5 Kneeling Chest Pass

(p. 151)

.

Strength:

Strict Press 5-3-2-2-2

(Beginners 3 x 5)

.

Rx WOD:

4 rounds

5 KB Dead Clean Left 32/24 kg

10m KB Rack Lunges

20m Suitcase Walk

5 KB Dead Clean Left 32/24 kg

10m KB Rack Lunges

20m Suitcase Walk

.

Scale 1:

KB 24/16 kg

.

Scale 2:

15 KB Swings AHAP

Lunge Steps (unweighted)

Suitcase Walk AHAP

.

Coaches Note:

.

Strength:

Make sure you keep midline stability (butt squeezed, abs on), especially on the way down!

WOD:

You can support your KB Rack position with your second hand. Scale 2 still does the same amount of work as Rx (so 2 x 20m Suitcase Walk etc)

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Weightlifting Club

1530 – 1930 Open Gym

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

Advertisements