Month: June 2017 (Page 1 of 11)

06-30-2017

Holiday weekend hours:

Saturday and Sunday normal hours
Monday: 9-11 Open Gym
Tuesday 9-11 Open Gym

Warm-up:

Lacrosse Ball Trap/Scap
Barbell Assisted Thoracic Opener
Foam Roll Legs
Pigeon Pose

2 Rounds:

5/Side Spiderman
10 Russian Baby Makers
5 Walk Outs
10 Warrior Squats
:20 Hollow Hold

Strength:

Power Snatch Technique Work
10 Minutes to build to a moderate 3 reps touch and go.

Conditioning:

5 Rounds:
10 Power Snatches
10 Box Jump Overs

Rx:
95,65
24,20 (must jump)

Level 2:
A weight you could do 15 reps with fresh.
24,20 (step overs)

Level 3:
A weight you could do 15 reps unbroken fresh.

06-29-2017

Warm-Up:

5 minute foam roll sesh.
Banded Shoulder Distraction
10 Scorpion Stretch
3 Way Banded Posterior Stretch

Conditioning:

AMRAP 4:
200m run (once)
then
AMRAP
6 Strict Pull-ups
9 Push-ups
12 Slam Balls
Rest 2 minutes

3 times through

Page 1 of 11

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