Friday, 13 December 2013

*** Today's class will start at 5:45 p.m. (not 5:30). ***

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 8 minutes, teams of two perform an Ascending Ladder 3-6-9-12-15… of:
Deadlift, 275/185#
• One athlete does a full round while the other rests.  The second athlete then completes the same rep scheme before the first athlete moves onto the next rung on the ladder.  Example - Athlete 1 does 3 Deadlifts + 3 C2B, 
Athlete 2 does 3 and 3; then Athlete 1 does 6 and 6, Athlete 2 does 6 and 6, etc.

SKILL
AMRAP 2 minutes:  Double Unders
Rest 1 minute
AMRAP 2 minutes:  Double Unders
• Here is a very good BONUS basic jump rope video called "How to Stop Hating the Jump Rope and Learn to Skip Properly" from Breaking Muscle.