safe space

WOD: Thursday, 16 June 2016

WARM UP:

Foam Rolling & Basic 4 Stretching

5 minutes of rowing, jump rope or assault bike.

before class

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FLEXIBILITY WARM-UP

10x Bent knee iron cross

10x Rollover into V-sits

10x Rocking frog stretch

5x each side Lunge flow

10x Squat + Thoracic rotation

10x Cossack Squat into Pigeon

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THORACIC FLOW

5x Push ups – 10x Scapular Push ups – 5x Divebomber – 10x Lying S-waves –  10x Backburn

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WEEKLY SPECIAL:

Weighted Plank Hold Front, L & R

for 50 sec each, 10 seconds rest in between.

(Use a Sandbag, Plate or Chains on your hip if you are able to hold an unweighted Plank for 1 minute)

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STRENGTH:

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Smolov Jr. Strength Cycle Week 3

Shoulder Press 8×4 @ 80% + 10 Kg

With a beeping clock: every 75 secs

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WOD:

Tabata Row (calories)
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata KB Russian Swings 24/16 Kg
Rest 1 min
Tabata Box Jump 24/20”
Rest 1 min
Tabata Double Unders

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Scale 1:

KB Swing 16/12 Kg, Box Jump 20/18”, Paralette Side Hops

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Scale 2:

KB Swing AHAP, Box Step-Ups, Single unders.

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Coaches Note:

Score is the lowest number of reps attained in each tabata.

Tabata is 10 rounds of 20 seconds of work, followed by 10 seconds of rest.

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