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WOD: Tuesday, 23 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:

2 x 10m Monster Band Walk

2 x 5 Wall Squats

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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:

Barrel Carry: 5 sets of 20m AHAP

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Rx WOD:

Ladders

2-4-6-8-10-8-6-4-2 Toes to Bar

10-8-6-4-2-4-6-8-10 Burpee Box Jumps 24/20”

5-5-5-5-5-5-5-5-5 Diamond Push Ups

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Scale 1:

K2E

Burpee Box Jumps 20/10”

Diamond Wall/Box Push Ups

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Scale 2:

Explosive Sit Ups

Burpee Box Step Ups AHAP

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Coaches Note:

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Strength/Skill:

Carry the Barrel any way you like, but NOT on your shoulder. Scale to Barrel Drags. Try to increase the barrel weight each set until your max weight that you can carry for 20m unbroken. Then stick with that weight for as long as possible.

WOD:

Diamond Push Ups: your hands are positioned so that your thumbs and index fingers touch and form a diamond shape. The ladder works as follows: 2 TTB, 10 BBJ, 5 DPU – 4 TTB, 8 BBJ, 5 DPU, 6 TTB….

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1930 – WOD

1530 – 1930 Open Gym

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