bro code 2

WOD: Tuesday, 30 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 10 Cook Bridge

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)

.

Strength:

Front Squats: 3 x 3

(Beginners 3 x 5)

.

Rx WOD:

AMRAP 12

12 Box Jumps 24/20”

6 Thrusters 43/30 kg

6 Bar Facing Burpees

.

Scale 1:

Box Jumps 20/10”

Thrusters 30/20 kg

.

Scale 2:

Box Step Ups AHAP

6 Front Squats AHAP

6 Push Press AHAP

.

Coaches Note:

.

WOD:

Dont drop the Bar unless you MISS the lift!!!

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – WOD

1530 – 1930 Open Gym

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