Saturday, 6/16/12

CROSSFIT ENDURANCE with Liz at 11am. (Indoors – unfortunately, Liz’s ankle is acting up!) Running: Death by 10 m

GYMNASTICS with Sammy at 11am.

FOUNDATIONS with Liz at 10am.

INTRO TO OLY with Sammy and Erin from 9-1030am, with Jim and Erin from 1030-12pm.

WORKOUT OF THE DAY SESSIONS with Liz at 9am and 12pm.

ADVANCED OLYMPIC LIFTING with Jim from 1-3pm.

Dunne sporting some Vibrams and a figure-4!

WORKOUT OF THE DAY: 

(Programming by Liz!)

SMR: as needed, 5 mins
MOBILITY: wall quad stretch 1 min/side
DYNAMIC WARM-UP: joint prep, pose drills:
1) Pose: Basic pose, run 30 steps, 20 figure 4s a/g the wall, run 30 steps
2) Fall: Bunny hop, run 30 steps
3) Pull: Dynamic lunges, 10 on each side, run 30 steps
POWER: Single leg jumping
WORKOUT OF THE DAY:
Run 800m
21 Kettlebell swings (2/1.5, American)
21 strict pull-ups
21 Kettlebell swings
21 strict pull-ups
Run 800m

If anyone needs an approximate 800m run, this one will do!

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