member

WOD: Monday, 10 November 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:

1 minute Plank Hold

20 standing KB circles around your hip (clockwise AND counterclockwise)

.

Pillars

Seal Roll – Bridge – V-Up Complex (10 reps)

.

Calisthenics

Pick one level of the Squat series and try to perform 2 intermediate sets with the prescribed reps. The correct tempo is absolutely essential: 2121

Rest between sets as long as necessary (in class 90-120 sec)

Heels are shoulder wide and don’t REST in the bottom position, hold it for 1 sec!

You can use your rest period to do a set of the Push Up series.

.

Test:

Max Height Box Jump

You have 10 minutes to find your max height Box Jump. Jump off with both feet simultaneously, no step before the jump is allowed. Build a platform with judo mats on top to prevent shin injuries!

.

Rx WOD:

Peters “Athlete of the month” WOD

100 burpees for time

Each minute (starting with 0) perform 2 Power Cleans with 60/40 kg.

.

Scale 1:

Power Clean 40/30 kg

.

Scale 2:

Hang Power Clean AHAP

.

Coaches Note:

.

WOD:

Blame Peter for the Burpees 🙂

.

Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

1830 – Barbell Club

0900 – 1930 Open Gym

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

Advertisements