March 10

Tuesday, March 10, 2015

Outrigger Canoe race coming up this Saturday, March 14th from 11am-2pm – $25 for members. Only a few spots left, click HERE for details.

Prehab:

Overhead band distraction, 2 minutes
Bird dogs, 10 each
PVC Prone dislocates, 20x
Samson stretch, 30 seconds each
Foam roll IT band

Warm-up:

Jog 200 meters
Row 200 meters
10 T-push ups
10 Bar swings (or Rings)
10 Wall squats
5 Burpees

Cool down:

Couch stretch, 1 minute each
Pigeon, 2 minutes each
Overhead band distraction, 1 minute each
10 Wall extensions

Fitness Strength/Skill

“Death by Strict Pullup plus Dip” for 6 minutes

Notes:  Every minute, on the minute, complete an ascending ladder of  1 strict pullup plus 1 strict dip the first minute, 2 reps of each on the second minute and so on.  If you fall off the pace, it becomes an emom with the remaining time.

 If this rep scheme is easy for you go in multiples of 2 or 3 reps (2,4,6… or 3,6,9…)

Fitness Conditioning

8 minute Amrap:
15 Calorie Row
15 Wall Balls

-Rest as needed to setup and recover, then perform-

3 Rounds:
100 meter Sprint
10 Parallette Facing Burpees

Notes:  Prescribed is a 20/14 ball to 10’ target.  This should be an all out sprint!

Advanced Strength/Skill

“Death by Muscle up” for 6 minutes

Notes:  Every minute, on the minute, complete an ascending ladder of Muscle ups. 1 rep the first minute, 2 the second and so on.

 If you fall off the pace, it becomes an emom with the remaining time.  Scale to bar or jumping variation if needed.

Advanced Conditioning

8 minute Amrap:
15 Calorie Row
15 Wall Balls, 20/14

-Rest as needed to setup and recover, then perform-

3 Rounds:
10 Deadllifts, 275/185
10 Bar Facing Burpees

Notes:  Scale the deadlift weight as needed to maintain a quality position.  Feet must leave and land at the same time for the burpees.  This should be an all out sprint!