Oct 18th, 2017

RUNNING CLUB AT 5:45PM TONIGHT!!!

RXD

500m Row
20 Wall Ball (20/14lbs)
40 Mountain Climbers
AMRAP 15min

Fitness

500m Row
15 Wall Ball
30 Mountain Climbers
AMRAP 15min

This is fun little lung burner!

Row: We would like everyone to complete the full 500m on the row today; however, if the row takes anyone longer than 3 minutes, have them perform a maximum of 2:30 and then move on.

Wall Balls: first scale by weight and keep the same height and rep range, then scale by reps, then by target height.

Mountain Climbers: these are performed on the ground with knees coming up to the chest alternating and then returning back out to a plank position. If athletes need to take more than 3-4 breaks per set, scale the number of Mountain Climbers first. Then scale the movement by having athletes perform it on an incline (like a Bench Push Up) where their body is angled off of the ground. Another way to scale this movement would be to bring the knees up not quite as high, but try to avoid this as we want athletes to practice as full of ROM of the hip joint as possible.

Quality over quanity.

October 10th

RXD

10 HSPU
10 Shuttle Sprints
40 Single Unders
AMRAP 10min

Fitness

10 Pike Pushups
10 Shuttle Sprints
30 Single Unders
AMRAP 10min

We wanted a simple triplet for today that included some running. We haven’t done Shuttle Runs in a while, so we decided to include them, along with Single Unders, which if you have done any large amount of these before get the calves going quite nicely! The amount of reps for each movement are just enough to be slightly uncomfortable by the end of the set, and then they are done and can move on to the next movement. This means they are able to keep their intensity relatively high for the 10min. As you can tell, we wanted to include one high skill gymnastic movements and two low skill highly metabolic movements and NO barbell.

 

Also this week. See the Facebook events page for more details.

Yoga on Tuesday at 7:30pm.

Running Club on Wednesday at 5:45pm.

Yoga on Saturday Morning at 8am.

FREE Community Workout on Saturday at 9:30am.