Monday- July 17th

Weekly Group Warmup

PVC Warm-Up

10 PVC OHS

Row for Reps: 237m = BURPEES

Butt Kickers

Floor Touches

Row for Reps: 180m = JUMPING SQUATS

Walking Quad Pulls

Lunge w/Elbow Drop

3 Touches

5 Wall Walks

Shoulder Stretch on wall (30sec. each arm)

Strength/Accessory Work

General Fitness

4 Rounds of:

1- Goblet Squat x 8-10 reps w/3 sec. descent

2- Negative pull-ups x 2-3 reps (SLOW- use a band if you need help to control it- try to 3+ sec. descent)\

3- Lateral Lunge x 8 reps each leg

(https://www.youtube.com/watch?v=30Bwab1PG5I)

4- Push-ups x 8-10 reps (SLOW)

rest 30 sec. between movements

Performance

3 sets of:

FRONT SQUAT x 4-6 reps w/4 sec. descent

-rest 2 minutes

WEIGHTED STRICT PULL-UPS x 2-3 reps

-rest 2 minutes

WOD

5 Rounds:

15 Wall Balls

15 Pull-ups

Rest 60 Seconds

-Record separate times; These should be at 90-100% effort

Cool-down

Foam roll

Stretch and hold for 60 seconds each: hamstrings, quads, glutes

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