weightlifting easy

WOD: Friday, 19 December 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:

Calisthenics Recap

.

Pillars

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

.

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.

.

Strength:

Rear Leg Raised Single Leg Squats

 2 sets of 8 (L&R) @ 31×2

.

Rx WOD:

.

Row 500m

10 Pull Ups

20m Sled Push (+40 lbs/unweighted)

20 Box Jumps 24/20”

20m Sled Push (+80/+40 lbs)

20 TTB

20m Sled Push (+40 lbs/unweighted)

30 KB Swings 32/24 kg

20 Burpees

.

Scale 1:

Ring Rows

Box Jumps 20/10 “

K2E

KB Swings 24/16 kg

.

Scale 2:

Box Step Ups AHAP

Explosive Sit Ups

KB Swings AHAP or Goatbag Swings AHAP

.

Coaches Note:

Strength:

Watch the prescribed tempo: 3 seconds down means 3 seconds, not as fast as you can count in your head to 3.

WOD:

Start athletes in heats, as soon as a rower is empty, next person goes. Use 40/80 lbs sandbags as sled weights.

.

Classes:

0600 – WOD

0915 – WOD

1800 – WOD

1500-1800 – Open Gym

Don’t forget to sign up for your classes!

Questions about Class Registration / Sign up? Please Click Here

Advertisements