Hey everyone - Don't forget about our upcoming gymnastics workshop on April 4th.  We are fortunate enough to have a high level gymnastics coach and former competitive gymnast coming in to do a workshop.  Don't miss this opportunity - there are only a few slots left - read more and sign up here (on the "seminars and series" tab).

 

Movement Prep:
Shoulder Series x 1

Warm-up:
A) 2 rounds:

  • 1:00 jump rope - singles, one leg, crossing - keep it easy
  • 5 see saw to vertical jump
  • 10 goblet squats
  • 10 hanging shrugs
  • 10 pvc pass through

B) 2x Barbell Warm Up #1

Strength:
2-2-2-2-2-2 Push Jerk

Skill:
Quick exit/entry on rower

Conditioning:
"Fight Gone Bad"
3 Rounds of 1 Min Each

  • Wall Balls (20/14 @ 10'/9')
  • Sumo Deadlift High Pull (32/24)
  • Box Jump (20/20)
  • Push Press (75/55)
  • Row for Calories
  • Rest

Score Total Reps
Last Seen 1/18/14