Sep 10, 2012
Tuesday 9/11
Never Forget
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 2 Minutes – wall quad stretch, 1 Minute – band lat stretch, 1 Minute – band front squat stretch (high elbow stretch)
Dynamic Warmup: Coach’s Choice
Strength: Front Squat – 1 Rep Max
Metcon – For Time and Reps:
800m Run For Time
1 Minute Rest
3 x Max Rep Unbroken KB Swings (53/35)
*Rest 1 Minute Between Efforts
Buyout: 2 Minutes – Foam Roll Quads, Hamstrings and Glutes, 2 Minutes – Band Hip Flexor Stretch (1 minute each side), 2 Minutes – Pigeon Pose (1 minute each side)
Elements Class
Skill: Power Snatch/Overhead Squat
Strength: Power Snatch 2-2-2-2-2
Metcon: 5 Rounds For Time:
6 Single Arm DB Hang Power Snatch (35/20)
8 Wallballs (20/14)
10 KB Swings (53/35)
Wednesday 9/12 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders, pecs and lats
Mobility: 2 Minutes – calf and ankle mobility, 1 Minute – band lat stretch, db shoulder exercises (front raise, lateral raise, bent over fly, row + external rotation)
Dynamic Warmup: Coach’s Choice
Metcon – 18 Minute AMRAP:
15 Box Jumps (24/20)
12 Push Press (115/75)
9 Toes to Bar
Level 2: 95/65
Level 1: 75/55
Buyout: Tabata Plank Hold
