Tuesday, November 24, 2015

Bring a Friend & Family Wednesday-Friday and check our updated schedule on wodify!

Pumpkin Spice RX bars will be available for a limited time!

Prehab

Groiners
Shoulder Ext. Rotation
Hip bridges x 10
Good Mornings x 10 with a barbell

Warmup

1 minute of Single Unders
8 Plank walks from elbows to hands
8 Ring Rows
8 Jumping Squats Holding Rings
8 Kipping Swings

Strength

Bar to Chest Rows 4 x 12
OR
4 x 4 Bar Muscle Ups

Notes: Advanced athletes who can easily perform 4 BMU should work on perfect technique of kipping with hips high up to the bar and flipping both elbows over the bar to receive in as much of a locked out position as possible. If you can do BMU but not a set of 4 then use a band in order to get 4 unbroken. If you do not have BMU, set up a bar on a low rack and lay under the bar, rowing the bar into your chest making contact. Adjust your angle of your body or height of the bar to get 12 reps unbroken.

Conditioning

4 Rounds:
AMRAP 4
10 Toes to Bar
10 Overhead Squats (95/65)
30 Double Unders
Rest 2 min

Notes: Pick up where you left off on the last AMRAP. Score is total rounds and reps.

Cool Down

Foam Roll Calves
Upward Dog Stretch
Foam Roll Lats