April 17

Friday, April 17, 2015

Be sure to get your tickets for Regionals on May 22-24 in del Mar!


Overhead band distraction, 30 seconds each
Samson stretch, 30 seconds each
10 PVC Dislocates
10 PVC Good mornings
10 Hanging arch to hollow
Groiners, 30 seconds each


Jog 400 meters
10 Walking lunges
10 Burpees
10 Tuck ups
10 Ring rows or pull ups
*Practice movements

Cool down:

Foam roll calves, IT band, quads
Couch stretch, 30 seconds each
10 Wall extensions


“Filthy Fifty”
50 reps of each:
Box Jumps
Jumping Pullups
Kettlebell Swings
Walking Lunges
Knees to Elbows
Push Press
Back Extensions
Wall Balls
Double Unders
-30 min cap-

Notes:  Scale down to 40 or 30 reps of each to maintain quality and high intensity.  Prescribed is 24”/20” box jumps, 35 kb (men and women), 45lb bar (men and women) and a 20/14 ball to 10ft target.


3-4 sets of:
10 Glute Ham Raises, slow down, fast up
6 Strict Wide Grip Pullups

Notes:  Perform the above with the remaining class time.  For the ghrs, focus on maintaining a tight midline and not breaking at the hip, use a band or spotter as needed.

 For the pullups, control up and down, ideally use a spotter if needed or perform wide grip ring rows.

You might also like