8.15.19 Last Day of Kids Class!

Today is the last day of Summer Kids Club! Also shirts/tanks are in so if you haven’t paid please do so when picking up! Hope your shoulders are feeling good. Today we’re focusing on posterior chain strength!

A. Warm Up

3 Sets NFT

35sec Sorenson Hold

35sec Extended Reverse Plank Bridge

Or Reverse Plank Bridge

20sec L-Sit on Rings (scale back to Tuck)

25′ Perfect Stretch Walk

B. Strength

Frog Stance Deadlift

2121; 5,4,3,5,4;

C. WOD

14 minute AMRAP

15 Dual Kettlebell Deadlifts 70/53

30m Farmer Walk 70/53

12 Push Ups

Airdyne 15/12 Cals

*coaches challenge Mixed Rack Suitcase Carry instead of Farmer Walk Carry

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8.14.19 Shoulder Day

A. Warm Up

3-5 Rounds NFT

Row 200/175m (build pace each round)

10 Seated Bottom Up KB Press 30X0 (5/arm)

10m Reverse Quadruped Crawl

+

Shoulder Mobility

Side Lying Thoracic Rotation x 12/side 2-3 sets/side

B. Strength

Seated Press

4121; 5,4,3

C. WOD

4 rounds for time of:

8 Dual KB Push Press 35/26

20m Dual KB Overhead Carry

8 Dips

8 Diamond Push Ups

*coaches challenge 44/35

8.13.19 NO KIDS CLASS TODAY

No kids class today, see you Thursday for the last day and to pick up your shirt!

A. Warm Up

4 Sets NFT

6/arm Tall Kneeling Filly Press Tempo 30X1

30sec Single Arm KB Overhead Split Stance Isometric/leg

+ Mobility

Seated Shoulder Abduction (Band Pull Aparts)

8-15reps (2sec hold each rep) up to 3 sets

B. Strength

Back Squat

4 sets Every 3:30 minutes

31X1; 2.2 Reps; rest 20sec between 2’s;

*Cluster Set – 4 total reps but you will stop after 2 reps – place the bar back on the rack and then after 20sec, pick back up and continue for the last two reps

**On your top set try to build from last week

C. WOD

4 sets for reps in unbroken sets

Air dyne 20/16 Calories

10-14 Kipping Pull Ups

6-12 Kipping HSPU

16-20 Wall Balls 20/14

rest 90sec between sets

*Aim to complete an unbroken set of each exercise that falls within the rep range prescribed.

**If you lack the HSPU skill, this week scale HSPU back to Kettlebell Push Press

***Pull Up Scale – start with lower reps if needed and or move towards an assisted pull up of some sort.

8.12.19 Last week of Kids Class!!

A. Warm Up

3 Rounds NFT

12/10 cal row

10 seated wide stance good mornings

30 second single leg hip thrust isometric/leg

B. Strength

Segmented Clean Deadlift

3131; 5,5,4,4;

*TEMPO – 3 seconds on the way up stands for 3 x 1sec pauses as demonstrated in the video. For the lowering phase do not pause, just lower in 3 seconds.

**Pauses here are essential, take note your beginning stance, it should NOT look like you are squatting!!

C. WOD

6 Rounds for time

10 Alt Dumbbell Snatches 50/35

Run 200m

-rest 1 minute-

*try to build pace each round

8.9.19

A. Warm Up

3 Sets NFT

30sec Sorenson Hold
30sec Reverse Plank Bridge
*Extended Reverse Plank Bridge for challenge
20sec Tuck L-Sit on Parallel bars
*L-Sit for challenge
30′ Ostrich Walk

B. Strength

Frog Stance Deadlift

2121; 6,5,4,6,5;

*wave load – second set of 6 and 5 are heavier than the first set of 6 and 5

Example 6 – 100lbs 5 – 120lbs 4 – 140lbs 6 – 120lbs 5 – 140lbs

C. WOD

14 minute AMRAP

10 Dual KB Cleans 44/26
30m Dual KB Rack Carry
10 Kettlebell Bench Press 44/26
Row 15/12 Cals at Damper 10
*coaches challenge 53/35 and incline kettlebell bench press

**may scale to hang cleans and a barbell front Rack Carry

8.8.19

Thank you for placing your order for our newest apparel! Cash box is at the gym collecting money until shirts arrive.

A. Warm Up

EMOM for 12 minutes

Minute 1 – 3 box step down/leg 30X0

Minute 2 – 5 seated box jumps

Minute 3 – 150m run

-Then-

3-4 minutes of Mobility

Kneeling Quad and Hip Flexor Stretch

B. Strength

Hang Muscle Snatch

5,5,5,5

*first week introducing these. get a feel for the movement light loads

C. WOD

5 rounds for time of:

12 Box Jump Over 24/20″

12 Toes to Rings

15 Wall Balls 20/14lbs

Airdyne 18/14 Calories

*coaches challenge rest 2 minutes in between each round, increase your pace each round by increasing the RPM on the bike

8.7.19 Shirt order due today!

Please have your shirt order placed by the end of day! Venmo, cash, and check are all acceptable forms of payment.

A. Warm Up

3 Rounds NFT

30sec Airdyne (build pace each round)

8/arm Filly Landmine Press 30X0

10m Quadruped Crawl

8 Banded Face Pulls

+

3-4 minutes of mobility

Kneeling lat stretch with pvc

*band around elbows for challenge, important here not to arch the low back, sink down into the hips

B. 3 sets of

Seated Press

3131; 6,5,5;

Dumbbell Cross Body Romanian Deadlift

4111; 5-7/arm;

C. WOD

4 rounds for time of:

10 Dual KB Deadlift

40m Kettlebell Cross Body Carry (switch hands at 20m)

10 Kettlebell Push Up

20sec supinated grip body row hold

*Chin Over Bar Tuck L Hold for challenge