Sep 11, 2012
Wednesday 9/12
Ann swinging the kettlebell all day!
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
Thursday 9/13 WOD:
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders, pecs, lats and feet!!
Mobility: 2 Minutes – calf stretches, 1 Minute – pec stretch (30 seconds each side), 10 monster band glute bridges, 20 single leg deadlifts (10 each side)
Dynamic Warmup: Coach’s Choice
Strength: EMOM For 9 Minutes Complete 5 Deadlifts @ 70% of 1RM
Metcon – 3 Rounds For Time:
400m Run
15 Burpee Pull-ups
*15 Minute Cap
Buyout: 15 Band Face Pull Aparts, 10 Turkish Get-ups (45/25)
Elements Class
Skill: Double Unders
Strength: Front Squat 3-3-3-3-3
Metcon: AMRAP 10 Minutes:
20 Double Unders (40 Singles)
10 Goblet Squats (53/35)
10 DB Push Press (35/20)
