Tuesday June 11, 2019

Tuesday June 11, 2019

Events & Announcements

New Schedule in effect. Sign In!!!!!!
Saturday June 22 – GYM CLOSED – Sign Up to Rugged Maniac http://runsignup.com/RaceGroups/68977/Groups/541515


Workout of the Day

Warm Up
1 Minute
Easy Row
Active Spidermans
Box Step-ups (Low Box)

40 Seconds
Moderate Row
Hand on Box Mountain Climbers
Box Jumps with Step Down (Low Box)

20 Seconds
Faster Row
Frog Hops
Box Jumps with Step Down (Higher Box)

Mobility
Drop Ankle Stretch on Box: 30 Seconds Each Leg
Pigeon Pose on Box: 1 Minute Each Leg

Skills & Drills
BOX JUMPS
Focus: Breathe at the Finish
Movement Prep
5 Step-ups Each Leg (Workout Box)
5 Pausing Box Jumps (Workout Box)*

*Emphasize the pause at the top to rest and exhale

BURPEE
Focus: Breathe at the Finish
Movement Prep
6 Slow Burpees (Emphasize Composure Breath)
3 Faster Burpees

ROW
Focus: Rhythm
Movement Prep
20 Seconds @ 24 Strokes Per Minute
20 Seconds @ 26 Strokes Per Minute
20 Seconds @ 28 Strokes Per Minute
20 Seconds @ 30 Strokes Per Minute

Workout Prep
1 Round
100 Meter Row
5 Burpees
5 Box Jumps

Training
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)