June – Schedule changes
Last month we tested a 4:30 mobility class. Although the practice was well received, the time slot was not. In an attempt to re create this experience with greater frequency we are testing some schedule changes for June. All evening classes will remain 60 minutes in length with optional 30 minutes of mobility before or after class. WHAT? Each 30 minute session will focus on increasing mobility and stability where necessary. With a focus on developing skills, movements and lifts. Members will be guided through joint mobility techniques, stability practice and soft tissue mobilization. WHEN? Starting the first Monday of June the schedule will look a little bit different. Monday and Wednesday 5:00 – 6:00 pm STRENGTH & CONDITIONING 6:00 – 6:30 pm MOBILITY 6:30 – 7:30 pm STRENGTH & CONDITIONING Tuesday and Thursday 5:00 – 6:00 pm STRENGTH & CONDITIONING 6:00 – 6:30 pm MOBILITY/LIFTING PREP. 6:30 – 7:30…
May 3 2014
Fitness and Performance Tabata Row Rest 1 minute Tabata Air Squat Rest 1 minute Tabata Pull ups Rest 1 minute Tabata Push ups Rest 1 minute Tabata Sit ups Compare to Dec.20.2013 results Sport EMOM x 12 3 Clean and Jerks 3 sets @60% 3 sets @70% 2 sets @75% 2 sets @80% 2 sets @85% For time: 500 m row 5 snatch @135/85 5 rope climbs 15′ 15 CTB pull ups 5 C&J @135/85 500 m row
May 2 2014
Fitness and Performance 3 RM back Squat tester 7 minute AMRAP: 40 calorie row 40 wall balls 40 KB swings If you complete the KB? Jumps back on the rower+ Sport 1 RM Back Squat tester 7 minute AMRAP 15 calorie Airdyne 100 m front rack sand bag carry 90#/60#
May 1 2014
Fitness 4 minute Clock x 4 400 m row 250 m run AMRAP DU Rest 4 minutes Performance and Sport For time as a team 100 tire flips 1 mile run 300# sled push 100 DU