Tuesday November 6, 2018

Tuesday November 6, 2018

Events & Announcements
Thursday November 22 – 8am, 9am & 10am Classes Only.
Friday November 23 – No 6am. First class begins at 8:30


Workout of the Day

Warm Up
3 Sets
30s Jumping Jacks —–> Single Unders —–> Double Unders
6 Blocked Squats
6 Cossack Squats
12 Plank Ups

Mobility
10 Squat Therapy Squats

*Start about 10-12 inches away from the wall. If you are able to comfortably squat down without your hands touching the wall, progressively move closer.

Skills & Drills
Wall Ball
Focus: Hands at 5 & 7

Movement Prep
5 Catch and Control Wall Balls
5 Wall Balls

Toes to Bar

Movement Prep
10 Scap Pull Ups
8 Kipping Swings
6 Kipping Knee Raises
4 Toes to Bar

Movement Substitutions
Scale Reps (25-30)
Scale ROM (As High as Possible with consistent kip)
Kipping Knee Raises
Strict Knee Raises

Back Squat

Movement Prep
10 Back Squats (31×1)

Part I
Back Squat
5-5-5-5

Build Each Set to a Heavy 5 Rep

Loading Guidelines
Warm Up Sets
8 reps @ 40% (light weight)
6 reps @ 50% (light-moderate weight)
5 reps @ 60% (moderate-heavy weight)

Working Sets
Begin first set @ 65-70% and build from there

Workout Prep
20 Double Unders
10 Wall Balls
5 Toes to Bar

Part II
AMRAP 14
200 Double Unders (sub singles)
100 Wall Balls (20/14)
50 Toes to Bar


Accessory
9 Minute of Quality Movement
3 Muscle Ups (sub low ring transitions or jumping muscle up)
25′ HS Walk (sub box HS walk)
12 Box Jump Overs (24/20)