Friday, 29 November 2013

***  Our Post-Thanksgiving Feast Training Day is scheduled for 9 a.m. (rather than our normal 5:30 p.m.).  I hope to see everyone there!  ***

WARM UP
• 15 minutes - Coach's choice of dynamic warm up either prior to, or incorporating, multiple sets of the following movements:
1) Push Up / Ring Push Up x 5 (beginner = floor, intermediate = rings)
2) Overhead Squat x 5 (20/15kg bar)
3) Kettlebell Deadlift x 10 (24/16kg)

CONDITIONING
AMRAP 7 minutes:
Wall Balls, 20/14#
EMOM complete 5 Deadlifts, 225/155#
Start with Wall Balls.  Score is number of Wall Balls completed in 7 minutes.

BEGINNER SKILL
3 rounds, EACH for time:
30 Box Jumps, 24/20# - step down, no rebound.
Rest 3 minutes between each round.

 INTERMEDIATE SKILL
3 rounds, EACH for time:
30 Unbroken Box Jumps, 24/20#
Rest the same amount of time it takes to complete previous round, OR LESS, but no more than 3 minutes.
If you miss a rep or stop on the ground (i.e. you do not rebound) you must start the round over.