Monday- January 15th

Weekly Warm-Up: 8 min. AMRAP

*Mobilize - Passthroughs

*High kicks

*Floor touches

*High knees

*Butt kickers

*Row 250m/Run 200m

*10 PERFECT, FULL-DEPTH wall squats

*10 OHS w/PVC

+ Today's Warm-up Movements:

*Scorpion x 10

*Iron Cross x 10

We are going to start this new year by going Back to the Basics! We want to focus on improving our movement patterns to see more success, longevity, and injury prevention. To make this happen, we need to focus on increased MOBILITY first! You will notice more mobility work written into the WODs, especially for this first month. Take it seriously and I promise you will feel better and see progress!!

A. 1-2 Rounds NFT

3 HSPU - (sub. L-seated KB press- with light weight)

3 Thrusters (45/35#)

3 Knees-to-Elbows (with good kipping motion)

3 Deadlifts (no more than 135# for part A)

3 Burpees

3 KB Swings (light weight)

3 Pull-ups - (sub. jumping Pull-ups, or Ring Rows)

B."The Seven"

7 Rounds: (30 min. Time Cap!)

7 Handstand Push-ups (sub. L-seated KB press)

7 Thrusters (135/95#)

7 Knees-to-Elbows

7 Deadlifts (245/185#)

7 Burpees

7 KB Swings (70/53#)

7 Pull-ups (sub. jumping Pull-ups, or Ring Rows)

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

C. Open Up Your Hips- watch before class!

it's gonna get awkward, but do it and you will feel a difference!

the video has lots of jargon, but find the stretches and hold each of them

1- banded lizard stretch x 1-2 min each side

2- squat on wall stretch 2-3 minutes

3- straight leg wall stretch 2-3 minutes

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