froning norris

WOD: Tuesday, 16 December 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:

Calisthenics Recap

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Pillars

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

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Calisthenics

Perform 1 set of each: Push Up, Squat, Pull Up, Leg Raise and Bridge series.

The correct tempo is absolutely essential.

Don’t rest between sets.

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Strength:

Front Squats

Find your 1 RMD @32×2 (1 rep max of the day), then start with 70-80% of that weight and perform sets of 3 up to your 3 RMD. You may not increase the weight by more than 5 kg each set.

Finally with 70-80% of your 3 RMD weight, do 2 sets of 5 reps @ 30×1.

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Rx WOD:

5 rounds

4 Box Jumps 30/24”

8 TTB

20m Overhead Lunges 20/10kg

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Scale 1:

Box Jumps 24/20”

K2E

OH Lunges 10/5 kg

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Scale 2:

8 Box Step Ups AHAP

Explosive Sit Ups

Lunges

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Coaches Note:

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WOD:

“High” Box Jumps

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1800 – Yoga

1930 – WOD

1530 – 2030 Open Gym

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