Monday, January 25, 2016

Starting next week we will be offering a 10:30am class at Venice on Saturdays and adding a back up coach to make sure that everybody can get more feedback. Please reserve your class ahead of time and check the schedule to make sure there is still space in class before showing up!

Rowing clinic crew from yesterday!

Prehab

Super Rack Stretch
10 Grointers R/L
10 Standing Wall Extension

Warmup

Hold Bottom of a Squat 1min
:30 hanging lat activations

Alternating Tabata
1. Air Squats
2. Burpees

Strength

3×10 back squat up 5­-10 pounds from last week

Conditioning

Conditioning
3 RFT:
5 Muscle ups
10 Power Cleans

Notes: If you cannot do a Muscle Up you will do 2x Burpee pull­ups­ (10 each round). If you cannot do a pull­up you will do 10 burpees followed by 10 ring rows. Power Clean weight is Rx 115/75 Rx+155/105

Cool Down

Foam Roll Lats
Foam Roll Inner Thigh (Adductors)
Stretch Shoulders