Upcoming Events
- October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast
- October 26th. 9am to 6pm. Rock Tape Seminar
Tuesday (10/1)
WOD Prep:
a.) Squat To Stand 1 x 12
b.) Sampson Stretch
* Hold For 1 Minute
* 18 Minute Time Cap
2. Every Minute On The Minute For 8 Minutes
10 Toes To Bar + 20 Double Unders
Injury Prevention:
* 2 Minutes Per Side
Wednesday (10/2)
WOD Prep:
* 2 Minutes Per Side
1. Establish a 3RM 1 1/4 Front Squat in 20 Minutes
* Rest 3 Minutes Between Serious Attempts
** Focus on the timing of the bounce out of the hole.
7 Minute AMRAP of:
* This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Injury Prevention:
* 2 Minutes Per Side
Thursday (10/3)
WOD Prep:
a.) Wall Slides 1 x 12
b.) Scap Push-Ups 1 x 12
1. "Tabata Something Else"
8 round of max reps in :20 with :10 rest of:
Pull Ups
Push Ups
Sit Ups
Squats
Score is total reps completed.
* Heavier Than Last Week
** Rest As Needed Between Sets
* 20 Minute Time Cap
* Every Minute on the Minute for 5 Minutes
Injury Prevention:
* Accumulate 5 Minutes
Friday (10/4)
WOD Prep:
Foam Roll:
– IT Band
– Calves
1. On The Minute Every 3 Minutes
7 x 400m Run
7 x 400m Run
2. Gymnastics Skills
5 rounds of:
:20 Handstand Hold :40 Rest
5 rounds of:
:20 Handstand Hold :40 Rest
* Against a wall with really pretty positioning.
** Think, active shoulders and straight line – heels to hands
Injury Prevention:
* 2 Minutes Per Side