It’s that time …. Please fill out a survey and let us know how we are doing and how we can do better! Once they are done, myself and the coaches will review and implement changes. Some changes might not be till September due to summer months having low attendance but we are listening …….
Yoga tonight at 7:00pm with JAS….. Gyms open at 6:00am and finishes with yoga at 7:00pm
Training Phase this week in POWER so Strength training using explosive moves.
Warm up
- 10 cat cows
- 20 sec bird dogs holding end range
- 10 Target pushups, externally rotate your hands on ground and keep arms by your side…. tight body
- Duck walk 2x
- side shuffle 2x
- ball release pec, lats and traps
- warm up cleans with dowel
Strength 5 5 5 5 5
Front Squats tempo 5/0/0 explode up 5 rds
alternate with10 Slam balls
METCOM 20 mi Amrap
- 1 clean jump
- 1 high hang clean
- 1 hang clean
- 1 full clean
- 5 front squats
- 10 wall balls
Finisher 10 min
- 50 single unders
- 10 cat cows 5 working upper back 5 working lower back
- 10 lateral lunges