Tuesday, 10/23/12

 Fair warning: the Coaches are away at a conference in Hudson, MA this weekend.  We’ll have classes this Saturday but our schedule will be a little limited.  Sunday all classes will be cancelled.  Monday, we’ll be back to our regular schedules AND we’ll all be smarter and more ready to serve you!

ROWING, with Ave, 7am.

ONE HOUR OLY, with Sammy, at 12pm.

HYBRID/ADVANCED OLY with Jim from 530-730pm.

RUNNING with at Ave at 530pm.

CROGA with Tim, at 630pm.

SQUATTING ONLY with Sammy, at 630pm.

GYMNASTICS with Sammy, 730pm.

ADVANCED OLY with Jim, from 730-930pm.

Nyasha completing a side sled drag at the 8am. Doesn’t look like anyone there is too miserable, eh? :)

SELF-MYOFASCIAL RELEASE: Lax Ball Glutes, and Shoulders, 5 minutes.

DYNAMIC WARM-UP: AMRAP in 3 minutes after practicing each movement: the Windmill (kettlebell or dumbbell), 3 reps each side.  Crab Walking, about 20 feet.  Duck Walking, about 20 feet.

Every OTHER Minute On the Minute: For 14 minutes: Pause Front Squat, 3 reps, with a “1-MISSISSIPPI” Pause in the bottom of every rep.

• Begin at 50% and move to 60%, 70%, 75% and if you can, up from there in 5% increments.
• If you fail a set, you may not move up and you may not repeat – you must move back to the previous percentage.

SKILL WORK: Ab Wheel Roll-Out

METABOLIC CONDITIONING: 

Complete 3, 3-minute rounds with 1 minute of rest in between rounds of:

Ab Wheel Rollout, 10 reps.

Russian Kettlebell Swing (go heavy here, 2/1.5), 10 reps.

*Your score is your total number of rounds overall.  Extra reps outside of rounds do not count for this workout.