Gymnastics Classes will return in the New Year! Speaking of Gymnastics…[youtube=http://www.youtube.com/watch?feature=player_embedded&v=MhIGYUi3l8U#!]
SELF-MYOFASCIAL RELEASE: Foam Roll Lats and Upper Back, 5 minutes.
MOBILITY: Varied Grip Hangs, 2 minutes.
POSTURE and STABILITY: 2 minutes practicing hand balancing, kicking up against the wall, or simply doing one-armed handstands.
DYNAMIC WARM-UP: Review the Kettlebell Snatch.
STRENGTH: Pull-up (Pronated Grip), up to a peak of 2.
“Sammy’s Day Off” AMRAP in 12 minutes of: 4 Chest-to Bar-Pull-ups, 4 Ring Dips, 4 Handstand Push-ups, 4 Kettlebell Snatches each arm (1.5/1)
(for the record, today is not her day off… but she could do this on her day off of training and it wouldn’t be a big deal at all :))
POSTURAL RESTORATION: Lax Ball Shoulders, 5 minutes.
ON RAMP with Tim at 7pm:
SELF-MYOFASCIAL RELEASE: Foam Roll, 5 minutes.
MOBILITY: Coaches’ Choice.
DYNAMIC WARM-UP: Leg Swings, Hip Swings, Arm Swings, Cat Camel, Spiderman Steps, Squat to Stand, Jump Squat.
ACTIVATION: Box Jump
SKILL WORK: Front Squat – work on achieving full depth and the rack position. Work with sets of 5 reps.
METABOLIC CONDITIONING: “Sea Legs”, for 10 minutes, 1 minute of: Box Jumps, Plank. Your score is your number of Box Jump reps. Count only reps where you reach full hip extension at the top of the box and where your feet land entirely on the box.
ADVANCED CLASS, 7-830pm:
Warm-up of Choice til 715pm.
Olympic Lifting Specific.
8-830pm: Mainsite WOD – compare to… – 20 minute cap.