Wednesday 7.26.17 Kids Strength Class
Warm-up Me vs you- hold wall sit while partner works 10 inchworm 20 high knees 30 butt kicks 40 mt climbers 30 jumping jacks 20 sit ups 10 inchworm Strength Back Squat (2×2 empty, then 10 lifts ) Revisit back squat Take from rack- find pr Demo Pull ups- spend time finding the scale WOD […]
Tuesday 7.25.17 WOD
Mobility 1a) High to Low Plank x 10 passes 1b) Shoulder Taps x 20 (alternating) 1c) Banded Lat Stretch x 20s each x 2 rounds Warm-up Box Programming Dynamic Warm-up Skill Review *Spend 10:00 teaching people the kip 10Min EMOM : ODD Minutes: 20s Kipping. Adv: T2B, Butterfly Pull-up EVEN Minutes: 20s L-Sit or L-Hold […]
Monday 7.24.17 WOD
Mobility 60s Pigeon Pose on Box Each Side *This can be done on a 20, 24, 30″box. Warm-up 5:00 Dynamic + 2 Rounds of: 5 Heavy Russian Swings (squeeze glutes) 10 Wide Stance Heavy Goblet Squats 15s Elbow Plank (squeeze abs) Strength Front Squat Cluster 1) Front Squat Clusters: 6 x 1.1.1 (20s). Rest 2:00 […]
Monday 7.24.17 Kids Strength Class
Warm-up Row vs plank hold 100 m at a time 14 total rounds: 7 rds each Special Strength Revisit clean and front squat WOD EMOM 14 min 2 Burpee 4 deadlift 6 goblet squats 8 kettle bell swings
Sunday 7.23.17 WOD
Mobility Softball x 30s each Glute Lax Ball x 30s each pec Warm-up Fun Coaches Choice Warm-up Strength 12 Min EMOM: Minute 1: 10 Front Rack Reverse Lunges (135, 95) Minute 2: 1 TGU each arm Minute 3: 10 BB Rows (135, 95) Training Intent Completed in EMOM fashion today. Nothing here should be maximal […]
Saturday 7.22.17 WOD
Warm-up Rowling x 6 Rounds w. partners – While one athlete rows the other two athletes complete 5 KBS/5 Burpee WOD Teams of 3: (40min CAP) Row 3k Then, 5 Rounds of: 30 KBS (70, 55) 30 Burpees Then, Row 3k RX: (55, 35) L2: (45,25) L1: (35, 25 Russian Swings) Training Intent Athletes can […]
Friday 7.21.17 WOD
Mobility Glute Activation + Squat Mobility 2 Rounds of: 1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s. 1b) Wide Stance Goblet Squat x 5. Rest 10s. 1c) X-Band Walk x 20s each directionWarm-up Warm-up 2 Rounds With a empty Barbell: 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 […]
Friday 7.21.17 Kids Strength Class
Warm-up Coaches Choice Skill Review Handstands Pyramid push ups Handstand push ups Demo Wall balls “Kangie” (Time) Partner workout 100 pull ups 50 wall balls 100 push ups 50 wall balls 100 sit ups 50 wall balls 100 squats
Thursday 7.20.17 WOD
Mobility General Mobilty w. Foam Roller x 10 passes – IT Bands – Lats – Quads – Thoracic Spine Warm-up PVC Game + DB Hang Power Snatch Review + Practice Then, 10 DB HPS ea 20 Mtn Climbers 10 Air Squats + Box Jump Review – Talk about the different between stepping down vs rebounding […]
Wednesday 7.19.17 Kids Strength Class
Warm-up Jump tabata 0-1 bunny hops 1-2 jumping jacks 2-3 tuck jumps (knees to chest) 3-4 donkey jumps (heels to butt) 4-5 squat jumps 5-6 broad jumps Skill Review Jump for height Prep Introduce thruster WOD 10-1 Thruster Box jumps Score: Time
