Like Shrimp? Here’s the Quick Guide to Shrimp – that’s a lotta protein in one little creature!
(Taught by Erin: Downstairs for Back Squat, Upstairs for Kipping Pull-ups. Members share racks in the basement. It should be fairly easy to cycle through different people as there is no time component to this workout. Be sure to go over dumping the back squat but remind people NOT to perform slow reps!)
Self Myo-Fascial Release: Lax Ball to Glutes, 2 minutes each side.
Mobility WOD: Thoracic Extension on Foam Roller + Barbell, 1 minute. Get a super friend to assist!
Dynamic Mobility: 3 Rounds 7 reps each: Spiderman to Stand, Adductor Mobs, Squat to Stand, Jump Squat
5 Rounds for Max Reps:
Back Squat (use 75% of tested max)
Rest as needed between rounds.
(Upstairs, at 530pm and 630pm, taught by Sammy)
Self Myo-Fascial Release: Lax Ball to Feet, 1 minute per side.
Mobility: Gastroc/Soleus Stretch, 1 minute each side.
Dynamic Warm-up: 15 reps of each: Cat Camel, Adductor Mobs, Leg Swings, Hip Swings, Arm Swings, Squat to Stand
Activation: The Box Jump, 10 minutes to a peak of 1.
Skill Work: Wallball
In teams of 3 complete 5 rounds of the following for time:
30 Box Jumps
The whole team runs together but each team only gets one wallball and one box. All members on the team must perform at least 5 reps of each movement, per round.
GYMNASTICS @730pm, taught by Sammy:
Warm-Up: Cat camel, Cat/wrist stretch, rocking hollows x 10, Pole levers x 10, inch worm to push up x 10, 1 min false grip hang
1. Front Lever on Rings
2. Muscle Up
5 Rounds For Time:
5 Front Levers (Band Assisted on Rings)
9 Ring Rows