Friday 6/23/2017

Stretch: twisted cross pose, thread the needle pose, half kneeling hamstring reach, pancake straddle pull - 90 sec each Warm up: 10 banded side steps each direction + 10 red band OHS + 1:00 90/90 wall push drill + 10 cossack lunges   A) 10:00 Build to a max snatch;…

Bootcamp 6/22/2017 Thursday

In teams of two: with a running 26 minutes clock Buy in: 50 box dips (each person does 25, split as needed) In remaining time AMRAP 3 burpee box jumps 24/20 6 KB swings 70/53 9 air squats Each partner completes a full round then switch. Sprint through the rounds.

Thursday 6/22/2017

          Stretch: Game- Pass the pole or slap the abmat Warm up: PVC routine, leg swings 8 each direction, bretzel stretch 8 deep breathes each side, twisted lizard pose (1:00) each leg A) 2 person teams: Break as needed 50 burpees over partner in plank 200ft…

Wednesday 6/21/2017

Warm up: Speed ladders- coach will lead through a wave of 5 techniques, 3 times through equaling 15 reps through the speed ladder A) 3 sets; 10 barbarian squats with a plate (choose proper load, coach will help) rest 1:00 sec between sets 10 Z press with moderate load DB's…

Gymnastic’s Seminar!

  Gymnastics Seminar: July 8th 9:30-11:00 AM (followed by a saturday WOD) Who: Coach Angel Rodriguez and Coach Savannah Bishop Cost: 50$ Objectives: To progress the understanding and techniques of Kipping Pull ups and Hand stand push ups. - focus on the importance of hollow and arch body positions - work…