Friday, 15 December

 

REMINDER!!! Classes will temporarily be held on the basketball court at the Dragon Fitness Center! MWF 0530-0630,  and M/F 1000-1100. Saturday classes are temporarily canceled.

 

 

WARM UP: Line Drills

2 ROUNDS
– Run Forward and Back
– Low Side Shuffle Left and Right
– Walking Knee Hug/Quad Stretch
– Walking Lunge with Lateral Stretch/Twist
– Bear Crawl/Crab Walk

 

MOBILITY – On Coach’s Cue

*** dynamic stretching – on for 3 seconds, then back off for 3, repeat 5 times each***

Standing Calf and Achilles Stretches
Lying Banded Hamstring, Abductor and Adductor Stretches
Eye of the Needle Pose
Reclined Spinal Twist
Couch Stretch
Standing Chest Stretch
Banded Triceps & Shoulder Stretches
Bent Over Y’s and L’s

 

 

WOD

12 Min AMRAP
– Lateral Box Jump Right (use bleachers)
– Pistol Right (to scale use bleacher as support or sub Reverse Lunge)
– Lateral Box Jump Left
– Pistol Left

Rep Scheme: on round 1 do 1 of each. On round 2 do 2 of each, etc, getting as far as you can in 12 minutes. Score is # of complete rounds + extra reps.

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Wednesday, 13 December

REMINDER!!! Classes will temporarily be held on the basketball court at the Dragon Fitness Center! MWF 0530-0630,  and M/F 1000-1100. Saturday classes are temporarily canceled.

 

Don’t forget about the going away dinner for Ashley and Preston tonight! 1830 at the Spaghetti House!

 

 

WARM UP: Line Drills

– Run Forward/Back
– Low Side Shuffle Left/Right
– High Knees/Butt Kick
– Karaoke Left/Right
– Bear Crawl/Broad Jump

 

SKILL: FOOTWORK

 

WOD

10 Rounds for Time
– 10 Push Ups
– 10 Air Squats
– 10 V-Ups
– 30 second Hand Stand Hold (if you can’t hold it for 30 seconds, accumulate the time, if you can’t get into a handstand sub a plank hold)

 

POWERHOUSE

3 rounds
– 30 seconds Ceiling Stomp
– 30 seconds Cross Body Mountain Climbers
– 30 seconds elbow plank to pushup plank transition
– 30 seconds Bicycle Crunch
– 30 Seconds Scissor Kick

Monday, 11 December

REMINDER!!! Classes will temporarily be held on the basketball court at the Dragon Fitness Center! MWF 0530-0630,  and M/F 1000-1100. Saturday classes are temporarily canceled.

 

WARM UP

3 Rounds
– Jump Rope 20 singles (1st Rnd: right foot 2nd rnd: left foot 3rnd: two feet slow and high)
– 10 Air Squats
– 1/2 Court Bear Crawl
– 5 Up Downs

 

 

SKILL

10 Minutes Double Under Practice
– for those who don’t have double unders, practice singles:
1: Make sure you are able to stay on your toes and rebound with just a light jump
2: Make sure you are able to keep your arms down and rotate only from your wrist.
– When you can do that with consistency:
1: Practice singles jumping higher and slower. Stay on your toes and keep the rebound light.
2: Practice without the rope – jump high and slow, and tap your hips twice at the top of each jump.
– If you are able to string double unders together, use this time to find your max consecutive double unders.

 

 

BENCHMARK WOD: THE GHOST

6 Rounds:
– 1 minute Row for Calories
– 1 minute Max Burpees
– 1 minute Double Unders
– 1 minute Rest

 

 

POWERHOUSE 

2 Rounds

Friday, 8 December

REMINDER!!! Classes will temporarily be held on the basketball court at the Dragon Fitness Center! MWF 0530-0630,  and M/F 1000-1100. Saturday classes are temporarily canceled.

 

TEAM WOD FRIDAY!! 🙂

Wednesday, 6 December

15125553163831751365759.jpgREMINDER!!! Classes will temporarily be held on the basketball court at the Dragon Fitness Center! MWF 0530-0630,  and M/F 1000-1100. Saturday classes are temporarily canceled.

 

 

WARM UP: Line Drills

– Run Forward and Back
– Low Side Shuffle Left and Right
– Walking Knee Hug/Quad Stretch
– Walking Lunge with Lateral Stretch/Twist
– Bear Crawl/Crab Walk

 

MOBILITY – On Coach’s Cue

Standing Calf and Achilles Stretches
Lying Banded Hamstring, Abductor and Adductor Stretches
Lying Pigeon Stretch & Torso Stretch
Couch Stretch
Standing Chest Stretch
Banded Triceps & Shoulder Stretches
Bent Over Y’s and L’s

 

WOD

2 Rounds For Time
– 15 Mt. Climbers (4=1)
– 30 Tuck Jumps
– 15 Push Ups
– 30 Toe Jumps
– 15 T-Plank Transitions (2=1)
– 30 Jump Squats

 

POWERHOUSE

5 Rounds
– 20 Side Plank Hip Taps (each side)
– 20 Glute Bridge Leg Extension
– 20 Hollow Hold to Superman Transitions

Benchmark Monday, 4 December

20171206_052328.jpgREMINDER!!! Classes will temporarily be held on the basketball court at the Dragon Fitness Center! MWF 0530-0630,  and M/F 1000-1100. Saturday classes are temporarily canceled.

 

 

WARM UP: Line Drills

– Run Forward and Back
– Side Step Left and Right
– High Knees, Butt Kick
– Karaoke Left and Right
– Bear Crawl, Broad Jump

 

STRENGTH: Tabata

  • Tabata Sit Ups
  • Tabata Push Ups
  • Tabata Russian Twists

 

BENCHMARK WOD:  Brenton

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps.

 

 

Friday, 1 December

151212228063993607998REMINDER!!! Classes will temporarily be held on the basketball court at the Dragon Fitness Center! MWF 0530-0630,  and M/F 1000-1100. Saturday classes are temporarily canceled.

 

WARM UP

3 Laps around Court
10 Deep Squat to Hamstring Stretch
2 Laps around Court
10 Push Ups
1 Lap around Court
10 Up Downs

 

SKILL – PISTOL SQUATS

On the coach’s cue:

  • 10 air squats with pause at the bottom
  • 10 alternating reverse lunges (pause at the bottom, try not to push off the back leg, do not place foot back on the ground when you stand up)
  • 10 alternating toes-flat reverse lunges (pause at the bottom)
  • 10 alternating knee-only reverse lunges (pause at the bottom)
  • 10 alternating supported pistols (pause at the bottom)
  • 10 alternating pistols (no pause necessary)

*** If you cannot execute a given movement, use the preceding movement to complete the remaining reps. For example, if you can do a toes-flat reverse lung but not the knee-only, continue to do toes-flat reverse lunges for the remaining reps as cued by the coach. Your furthest progression will also be the scaled movement for the WOD. ***

 

WOD

15 Minute AMRAP
– 50 Double Unders (singles are 3:1)
– 30 Dips
– 50 Double Unders
– 30 Alternating Pistols
– 50 Double Unders
– 30 Burpees