May 7 2014
Fitness and Performance 5 K row Tempo work @65% effort Hold steady split and SPM entire piece Sport 7 x 1 3-position Snatch 5 x 2 HBBS @80% For time 12-10-8-6-4-2 OHS @95/65 CTB pull ups
May 6 2014
Fitness 4 sets Horizontal ring rows x 6-8 Russian step ups x 6-8 each DU practice x 60 seconds EMOM x 10 3 Burpees 9 wall balls Performance 4 sets Strict Pull ups x 6-8 Russian step ups x 6-8 each 30/25 UB DU x 30-50 EMOM x 10 3 Burpees 9 wall balls 20/14 Sport AM) 5 K Row Tempo training @ 65% effort Consistent Split & SPM are key here! PM) Olympic lifting
May 5 2014
Fitness and Performance 3 sets of: DB RDL x 8-10 BB shrugs x 10-12 Scissor kicks x 50 Rest 60 sec between each movement For distance: “Death by 10 m” Sport Deadlifts 5 x 3 @80-85% 4 sets for times: 300 m row 10 OH walking lunges 95/65 10 Burpee over bar 1 rope climb 15′ Rest 3 minutes
June – Schedule changes
Last month we tested a 4:30 mobility class. Although the practice was well received, the time slot was not. In an attempt to re create this experience with greater frequency we are testing some schedule changes for June. All evening classes will remain 60 minutes in length with optional 30 minutes of mobility before or after class. WHAT? Each 30 minute session will focus on increasing mobility and stability where necessary. With a focus on developing skills, movements and lifts. Members will be guided through joint mobility techniques, stability practice and soft tissue mobilization. WHEN? Starting the first Monday of June the schedule will look a little bit different. Monday and Wednesday 5:00 – 6:00 pm STRENGTH & CONDITIONING 6:00 – 6:30 pm MOBILITY 6:30 – 7:30 pm STRENGTH & CONDITIONING Tuesday and Thursday 5:00 – 6:00 pm STRENGTH & CONDITIONING 6:00 – 6:30 pm MOBILITY/LIFTING PREP. 6:30 – 7:30…