March programming is focused on maintaining strength and conditioning during the Open 2015 without taxing the body in a major way. Here is our general weekly breakdown:
Monday = gymnastics,
Tuesday = intervals,
Wednesday = strength,
Thursday = longer conditioning or rest,
Friday = Open practice WOD
Saturday = Open WOD community day.
Fitness
3 sets:
Ring Pull ups x 5-8
Russian step ups x 6-8 each leg
Plank hold x 45 seconds
EMOM x 15
minute one = OHS with pause @bottom(5 sec) x 3- 5
minute two = Diamond push ups x 5-8
minute three = Mt. Climbers x 20
Performance and Sport
3 sets NFT
10 Box jumps
8 Pistols
6 Push ups
5-4-3-2-1
Back Squats @ Body weight
Strict HSPU
15 minutes
Flush to be discussed in class
