More testing!

Wednesday, August 6, 2014

PreHab

Couch Stretch, 1 minute each
Bottom of Squat, 1 minute
Plank, 2 minutes

Warm Up

Doubled Unders, 100 reps or 2 minutes
2 Rounds:
10 Cat/Cow
10 Pike Sit Ups
10 Wall Balls
10 Burpees

Cool Down

2 Rounds:
10 Cat/Cow
10 Wall Extensions

Fitness

Strength

Three sets with 60 seconds rest between movements:

Bulgarian Split Squat x 6-8 reps each leg, take 3 seconds to lower each rep

Dumbbell Cuban Press x 6-8 reps, take 2 seconds to rotate up and down

Strict Toes to Bar x 6-8 reps

Notes:  Use a spotter on the toes to bar to help with range of motion and be sure to control the way up and down with no swing.

Conditioning

In teams of two or three, with only one partner working at a time:

150 Wall Ball Shots

Rest 1 minute

150 Calories on the Rower

-20 min cap-

Advanced

Strength

Take the first 40 minutes of class to warmup and attempt a new 1RM in the Clean and then Back Squat.

Notes:  Recommended loads per set by % – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+.  This will be a tight hour, so be sure to show up early and get into your strength work!

Conditioning

2 Rounds for time:

10 Burpee Box Jump-Overs (24″/20″)

15 Deadlifts (225/155 lbs)

20 Pull-Up

25 Wall Ball Shots (30/20 lbs)

30 Double-Unders

-10 min cap-

Notes:  If there is no 30lb wall ball availabe for the men, use a 20lb ball to a 12′ target.

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