captain planet

WOD: Monday, 7 September 2015

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)

.

Weekly Special:

Burgener Warm-Up or similar OLY drill sequence which can be practiced at home.

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Pillars

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

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Speed:

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Acceleration Wall Pushes (3×8)

A-Walk w/Rubber Band (40m)

A-Skip (40m)

.

6 x 20m Sprints

.

WOD:

40-30-20-10

Burpees

Wall Balls 20/14 lbs

Double Unders

.

Scale 1:

Wall Balls AHAP

Mountain Climbers

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Scale 1:

Goblet Squat & Press AHAP

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Coaches Note:

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WOD:

Athletes can start at a different exercise if there are too many people for the Wall Balls.

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Classes:

0600 – WOD

0915 – WOD

1700 – WOD

1830 – WOD

Don’t forget to sign up for your classes!

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