This week is the first of 3 increasing volume efforts in Feb. Remain focused on your mobility practice at home, mobility efforts will reap huge benefits to your in-class efforts. Classes will run with higher energy, quicker pace and increasing intensities. Our group warmups will be longer and more dynamic. Be prepared to start moving right away.
Fitness
AMRAP 10 minutes
3 Burpees
6 Air squats
9 Russian swings
50 Single unders
4 sets
TRX/Ring rows x 10-15
Bench dips x 10-15
Side plank x 30 seconds each side
Rest 60 seconds between movements
Performance
AMRAP 10 minutes
3 Burpees
6 Air squats
9 Russian swings 24kg/16kg
12 DU
4 sets:
Weighted Strict pull ups x 3-6
Ring dips x 3-6
Hollow rocks x 10-15
Rest 60 seconds between movements
Sport
3 sets for reps/calories
45 seconds Airdyne
15 seconds Rest
45 seconds Row
15 seconds Rest
45 seconds DU
15 seconds Rest
100% effort on each piece,
5 sets of complex:
1 Power clean
1 Power Jerk
1 Front Squat
1 Split Jerk
Increasing loads, and rest as needed between sets
Weightlifting
Upright Row
5-5-5-5-5
Behind the neck press
5-5-5-5-5
Clean grip Dead lift
5-5-5-5-5
