Thursday, January 28, 2016

Starting this 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!

Prehab

Stretch Wrists
Hang on bar :30
10 shoulder bridges
10 single leg Shoulder bridges R/L

Warmup

Lucky Strike! Rowling!

Using full pulls on the rower with no breaks in between pulls, your goal is to land exactly on 100m.
There is a 2 air squat penalty for every meter off due in between rounds.
4 rounds

Strength

400 meter Farmer’s Carry as heavy as possible*
Rest 1 minute
200 meter Farmer’s Carry (same weight)
Notes: *For every time you set the KB down you owe five burpees when you return to the gym Rx weights are 70/53.

Conditioning

Complete as many rounds and reps as possible in 15 minutes of:
5 Dumbbell Power Man­Makers
100 Meter Run
10 Burpees
100 Meter Run

Notes: A man maker is one push up one row left arm one row right arm followed by a two footed jump into a dumbbell power clean + jerk. Rx weights are 35/20 Rx+ are 50/35

Cool Down

Stretch wrists and forearms
Foam Roll Thoracic Spine
40 GHD Situps