against myself

WOD: Monday, 29 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:

Cook Bridge 10 L&R

Passive Hang 1 minute

Active Hang up to 1 minute

.

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)

.

Speed:

Butt to Wall Press

Butt to Wall Press & Twist

Butt to Wall Press & Split

(each 3-5 times)

.

Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

.

Banded Runs 6 x 20m

.

Rx WOD:

20 KB Swings 24/16 kg

12 Push Ups

20 KBS – 11 PU

20 KBS – 10 PU

20 KBS – 1 PU

.

Scale 1

KBS @ 16/12 kg

Knee Push Up

. 

Scale 2

KBS @ 12/8 kg

Wall Push Up

.

Coaches Note:

.

Speed:

Partner resists the run with a rubber band around the runners hips. Work on your form while running, the band will help you with that!

WOD:

This is programmed to be a medium KB weight. Work on pulling the KB down as fast as possible, dont just let it drop.

.

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