Saturday, January 30, 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

Monster Walks x 15 reps each
Groiners x :30
Posterior Chain Flossing x :60
20 band pull aparts

Warmup

Jog 400 meters
15 Scapula Pushups
10 “Easy” Ring Rows
5 Inchworms with Pushup
10 Power Cleans with Barbell
15 Broad Jumps, focus on quality landing

Conditioning

60 Cal row
50 GHD situps
40 WallBalls 20/14
30 T2B
20 Power Cleans
10 MU/Pull-ups
20 Front Squats(from floor)
30 Burpees
400 meter run
50 Deadlifts 135/95
60 Double Unders

Notes: If you are an advanced athlete you may do GHD situps, newer athletes should do Abmat situps. If you cannot do T2B sub V-ups. If you cannot do Muscle ups sub pull-ups. All barbell movements are taken from the floor. If you cannot do double unders complete 200 single unders. Rx weights 95/65 Rx+ 135/95

Cool Down

:30 Calf stretch R/L
:30 Tricep Stretch
:30 Arch hold