run harder

WOD: Thursday, 16 October 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:

Dragon Walk 5m each direction

40m Barrel Carry

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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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Speed:

Butt to Wall Press

Butt to Wall Press & Twist

Butt to Wall Press & Split

(each 3-5 times)

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Acceleration Wall Pushes (2×8)

A-Walk w/Rubber Band (20m)

A-Skip (20m)

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Banded Runs 6 x 20m

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Rx WOD:

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EMOM 14

Even: 3 HSPU, AMRAP Sandbag Ground to Shoulder 80/60 lbs

Odd: 3 HSPU, AMRAP 4ct Mountain Climbers

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Scale 1

3 Wall Walks, Sandbag 60/40 lbs

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Scale 2

3 Wall Walks as high as possible , Sandbag AHAP

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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:

Score is total AMRAP reps.

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Classes:

0600 – WOD

0915 – WOD

1700 – Weightlifting Club

1800 – WOD

1930 – WOD

1530 – 2030 Open Gym

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