Saturday, November 21, 2015

Check wodify for an updated holiday schedule. We will also have bring a friend & family workouts Nov. 24-26!

Prehab

Keg Drill
Groiners
Ankle Mobility
Shoulder Ext. Rotations
Monster walks

Warmup

Find your partner!

1 person does fishy game on erg while the other completes an AMRAP:
10 scapular pushups
10 plank shoulder taps
10 Jumping Lunges
10 big arm circles each direction

Strength

3 rounds:
3 Wall walks
:30 Dead Hang
*add weight to dead hang as needed.

Notes: Start wall walk face down on floor and walk up the wall as far as you feel comfortable. Keep only toes on the wall – no thighs, belly or knees touch the wall! For the dead hang, relax shoulders and wrap whole hand around the pull-up bar. If you cannot hold for a full 30sec then accumulate 30s in as few of sets as possible.

Conditioning

at 0:00 min
400m Run as team
30 Shoulder Taps
30 Front Rack Lunges (115/75)

at 8:00 min
400 m run as team
30 Chest to Bar
30 Burpee Box Jump Over (24/20”)

at 16:00 min
400 m run as team
30 KBS (70/53)
30 Toes to Bar

Notes: In teams of 2, you will run together then have one partner complete all the Shoulder Taps while the other partner completes all of the Lunges then switch. Both partners will be working at the same time. For shoulder taps, the hardest variation would be facing away from the wall, a scaled variation would be facing the wall or in a pike position off the bench or in downward dog. Sub jumping Chest to Bar in replace of bands or Ring Rows and sub V-Ups in replace of TTB. If you are not finished with your reps by end of the 8 mins stop at 7 to have a minute long rest before starting the next round.

Cool Down

Stretch Calves
:30 groiners each side
Straddle against wall
:30 shoulder stretch pull arm across body