06 May 13- “The Walking Dead”

Mobility:

  • Overhead Banded Stretches, Roll Chest, PVC Pass Throughs, Wrist Stretches

Skills:

  • Handstand Holds–5 x 10 seconds,15 second rest in between rounds
  • L-Sits 5 x 10 seconds, 15 second rest in between rounds

Strength:

  • “Death by Deficit Push ups” (DEMO)

  • EMOM 3 reps of deficit push ups on 25# plates. Increase reps by 3 push ups each round; 3 reps, 6 reps, 9….this continues until you can no longer complete the required reps in 60 seconds

Warm Up:

  • High Knees, Butt Kicks, Leg Swings, Walking Samson Stretch (rear knee stays elevated & does not touch the floor)

WOD:

  • Walking Lunges (DEMO)

  • 400M for Time (4 Laps on Indoor Track)

 FINISHER: (optional)

  • (DEMO) Bust a move and have a great MJ Monday!

 

3 May – Thruster!

Warmup – squats, pass through, gassers, bear crawls

Mobility – overhead and hip stretching

Review/New Skill – Thruster!

WOD – 6 Rounds For Time:
8 Thrusters @ 95/65
10 Burpees
12 Situps

2 May – LeGs!

Warmup – jumping air squats, high knees, burpees, inch worms, row

Mobility – Spend 5-10 minutes stretching and rolling hips

Strength – High Bar Back Squat – 5×5

WOD – Spinning Class!

Row 2K for time

Finisher – Tabata Hollow Rocks

1 May – The Press Series

Warmup – burpees, pass throughs, gassers, pass throughs

Mobility – Take 10-15 min using bands to stretch out the overhead position

Review/New Skill – The Press Series

Strength –
Shoulder Press – 1-1-1-1-1
Push Press – 3-3-3-3-3
Push Jerk – 5-5-5-5-5

30 April – “Randy”

Warmup – Alternate between running/rowing and plank/core exercises with a partner

Mobility – Take 10-15 minutes rolling back, glutes, and hips

Review/New Skill – Snatch

WOD – “Randy”
For time:
75 Snatches @ 75/55