Monday, February 22, 2016

You missed the draft, but there is still time to get on a team (via random assignment) if you register now.

 HERE is where you can register (I’m lookin’ at you 5:30 crew)! 

We have special workouts for a local business at 7:30am/7pm at Venice on Thursday. If you can only make it to those classes, you may join but the WOD will be different!

If you’d like to organize a group workout with your company LET US KNOW 🙂

Watch out for Joshy G on that max reps set of squats!

Prehab

Stretch Calves
Banded ankle mobility
Bar assisted squat see video

Warmup

2 Rounds:
1min jump rope
1min air squats
:20 Kipping swings
:20 Mountain climbers

Strength

Back Squat
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…
One set of:
Back Squat x Max Unbroken Reps @ 80%

Notes: you are allowed only one full breathing cycle at the top of the lift –
exhale, inhale, brace and descend –
We will be doing this on Monday’s throughout the Open. Record both your 1 rep and your max unbroken reps.

Conditioning

Complete as many reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs
20 Toes-to-Bar
30 Shoulder to Overhead
40 Kettlebell Swings
50 Double Unders

Rest exactly 3 minutes, and then . . .

Complete for time:
500 meter row
10 Burpee Box Jump-Overs
20 Toes-to-Bar
30 Shoulder to Overhead
40 Kettlebell Swings
50 Double Unders

Notes: Record two scores for the conditioning. One is for reps, one is for time. Go as hard as you can during both sets.
L1: BJ 20”/16”, v-ups, DB S2OH, 20/15, KB 26/16, 100 singles
L2: BJ 20”/16”, knee raises, S2OH 75/55, KB 35/26, 50 double under attempts
Rx: 24”/20”, 115/75, 53/35

Cool Down

Stretch Calves and Glutes
Foam Roll upper back
10 Stiff leg windmills see video