Thursday, November 26, 2015

Bring a Friend & Family Today thru Friday and check our updated schedule on wodify!

Happy Thanksgiving! The Venice gym is wide open today from 9-10am. Bring your friends and family before a coma-inducing meal!

Prehab

Super rack stretch
Shoulder Ext. Rotation
Hip bridges x 10
Good Mornings x 10 with a barbell

Warmup

Med Ball Toss!

Stand in 2 lines (one line holds a med ball) facing a partner

10 reps each:
chest pass
overhead pass
5 Each Side Lateral twist pass
Burpee Chest Pass
Goblet Squat Wall ball toss to partner

Strength

4 Rounds:
3 Thrusters

Notes: Take a bar from a rack. Newer athletes use DB’s.

Conditioning

AMRAP 10
2/2, 4/4, 6/6, 8/8….
Power Cleans (115/75)
Front Squats
Burpees
Notes: RX+ weight will be 155/115. Choose a weight that is heavy but manageable for unbroken sets at least through 6 round. Newer Athletes use DB’s.

Cool Down

20 arch lifts
20 hollow rocks
Foam Roll Lats