Wednesday, November 18, 2015

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

Throwback! Acro was a blast last week. If you liked the class let us know and we will bring it back in the new year!!

Prehab

Theraband Ext. Rotation
Groiners
Foam Roll Lats
1 Min plank

Warmup

Tabata! Do each movement 2 times!
1. Mountain Climbers
2. Pike Pushups
3. High Knees
4. Deck Squats

Strength

4 x 1 Strict Press + 3 Push Press

Notes: Build to a heavy complex. Take a couple warm up sets to get to a starting weight, then count working sets of 4. Shoot for 90% of your 1RM Strict Press or 80% of your Push Press

Conditioning

3 rounds:

4 Minute AMRAP
200m Run
20 Wall Ball (20/14)
-with remainder of time Max Effort Sit Ups
Rest 1 minute

Notes: Your score will be total Sit Ups completed through the 3 rounds. Scale WB reps to have at least 1 minute of Sit Up work.

Cool Down

Pec Stretch
Wall extension x10
Undergrip & Overgrip dislocates x10