Class schedule for this week is:

Monday classes normal; Tuesday classes are 0900 and 1200 only;  Wednesday gym closed; Thursday-Saturday classes normal

 

General Warm-up:

Bike 2:00

10 Spiders

10 Push-ups

Row 2:00

10 Sit-ups

10 Squats

Ski 2:00

10 Ring rows

10 SP w/T’s

Run 300m

 

Endurance:

Run 200m

Rest 1:00

Run 400m

Rest 2:00

Run 600m

Rest 3:00

Run 600m

Rest 2:00

Run 400m

Rest 1:00

Run 200m

 

For total sprint time

(Sprint time = total time – 9:00 of rest)

 

Specific warm-up:

10 PVC passovers

10 PVC OHS

5 OHS @ (25%)

5 Pull-ups

4 OHS @ (50%)

4 Pull-ups

3 OHS @ (65%)

3 Pull-ups

2 OHS (75%)

 

Strength & Skill:

For quality:

3 Overhead squats (75% 1RM)

5 Strict pull-ups

 

7 rounds

 

Mobility:

Quad smash

Reclined spinal twist

Twisted cross

 

 

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