no pleasure

WOD: Tuesday, 21 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:

False Grip Hang 3 x 20 sec (or max time)

10 Scapular Push Ups (w/band)

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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:

KB Armbar Stretch

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3 x 5 Close Grip Bench Press @ 31×1
each set is followed immediately by 3 Dynamic Push Ups

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Rx WOD:

AMRAP 8

5 Hang Power Clean 50/35 kg

5 Shoulder to Overhead 50/35 kg

8 Burpees

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Scale 1:

HPC 30/20 kg

StOH 30/20 kg

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Scale 2:

HPC/StOH AHAP

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Coaches Note:

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Strength:

Close Grip Bench Press – Hands about 40cm apart. Watch the prescribed tempo

Dynamic Push Ups – @00×0, Push as explosive as you can, try to push yourself as far away from the ground as you can. Clapping in mid-air gets you bonus points 😉

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WOD:

Dont drop the bar from higher than hip height. Your HPC weight should be such that you can do the 5 HPC unbroken, at least for the first few rounds.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – WOD

1530 – 2030 Open Gym

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