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WOD: Friday, 26 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:

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

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Rx WOD:

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18-15-12-9-6

Deadlift 80/60 kg

Explosive Sit Ups

OH Plate Lunges 20/10 kg

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Scale 1:

Deadlift 40/30 kg

OH Plate Lunges 10/5 kg

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Scale 2:

KB Deadlift AHAP

Lunge Steps

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Coaches Note:

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:

Try to lock out your arms for the Overhead Lunges, watch your back on the Deadlifts… they will be fast/high rep, so watch it and focus on good technique!

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Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1530-1900 – Open Gym

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