Please make sure to come in front door if your coming to the 12pm class please. Also Kids class will be going at 530p with Adult class this week possibly next week as well. We will keep everyone updated as construction progresses. Also you can see the evening classes for the next 2 weeks are now 530p and 630pm.
1. Movement Prep/Activation and Increasing Heart RateHip Halo Warmup-into-3 sets 5 kipping knees raise5 sandbag cleans (light weight - focus on hip extension)20 yd sandbag carry (light weight - focus on good positioning) 5 Empty Bar Back Squats (slow and steady)2. Strength PrepAthletes will be back squatting for a 4rm and then perform 2 drop sets off of that established 4rm. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.3. Workout PrepWith Partner2 sets:3 Synchro Toes to Bar10ft Sandbag Carry (build in weight)
"Doc Hudson"Freedom (RX'd)Teams of 25 rounds300ft Sandbag Front Rack carry (150/100) (Or Dumbbell Farmer Carry (100s/70s)15 Synchro Toes to Bar(KG conv: SB 70/45, DB 45/32.5)Individual Option:5 rounds150ft Sandbag Carry (150/100) (Or Dumbbell Farmer Carry (100s/70s)15 Toes to Bar(KG conv: SB 70/45, DB 45/32.5)
IndependenceTeams of 25 rounds300ft Sandbag Front Rack carry (100/70) (Or Dumbbell Farmer Carry (70s/50s)10 Synchro Toes to Bar(KG conv: SB 45/32.5, DB 32.5/22.5)
LibertyTeams of 25 rounds300ft Slam Ball Front Rack carry (50/30) (Or Dumbbell Farmer Carry (50s/35s)10 Synchro Hanging Knee Raises(KG conv: SB 22.5/14, DB 22.5/15)Target time: 8-10Time cap: 14 minutes
1 min foot smash w/ lacrosse ball (each side)1 min calf stretch against wall (each side)1 min foam roll upper back