Friday, January 5, 2018
Wobble Bobble
Introducing our Youth Athletic Performance program beginning this February. Please see the brochure below for full details!
Have a great Friday!
(Thank you to Laurie K for the brochure and Charlie for the bringing the program idea to the table for our local teens.)
Have a great Friday!
(Thank you to Laurie K for the brochure and Charlie for the bringing the program idea to the table for our local teens.)
1.) Wobble Bobble
Every 10m complete 5 Air Squats
10 – 10m Shuttle Runs
15 Pull-ups
8 – 10m Shuttle Runs
15 Pull-ups
6 – 10m Shuttle Runs
15 Pull-ups
4 – 10m Shuttle Runs
15 Pull-ups
2 – 10m Shuttle Runs
15 Pull-ups
**complete 1 extra credit during class**
*2.) EMOM for 10 minutes
odd: 20 Toes to Bar
even: 20/17 cal Assault Bike
note: scale down by 2’s for each movement as necessary i.e. 18 t2b / 18/15 cal
*3.) Push Press @ approx 85% 3-3-3-3, rest no more than 3 minutes between sets
*4.) 7 minute AMRAP
7 Deadlift 225/155lb
9 Bar Facing Burpees
*5.) 7 minute AMRAP
3 Muscle Ups
10 Overhead Squat 115/85lb
*6.) 3 rounds
12 Reverse Hyper
9 GH Raise
6 Wall Walks
Every 10m complete 5 Air Squats
10 – 10m Shuttle Runs
15 Pull-ups
8 – 10m Shuttle Runs
15 Pull-ups
6 – 10m Shuttle Runs
15 Pull-ups
4 – 10m Shuttle Runs
15 Pull-ups
2 – 10m Shuttle Runs
15 Pull-ups
**complete 1 extra credit during class**
*2.) EMOM for 10 minutes
odd: 20 Toes to Bar
even: 20/17 cal Assault Bike
note: scale down by 2’s for each movement as necessary i.e. 18 t2b / 18/15 cal
*3.) Push Press @ approx 85% 3-3-3-3, rest no more than 3 minutes between sets
*4.) 7 minute AMRAP
7 Deadlift 225/155lb
9 Bar Facing Burpees
*5.) 7 minute AMRAP
3 Muscle Ups
10 Overhead Squat 115/85lb
*6.) 3 rounds
12 Reverse Hyper
9 GH Raise
6 Wall Walks
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Amanda Zeamer
17:36
That was rough. First time running and doing pull ups since October. 5 rounds of 10cal row and 10 push ups. Some ghds
7
0
Grant Soletski
9:59 mix of butterfly/kipping but did all the pull-ups first time doing pullups since august
5 + 2 dl with my pal Chol
12
0
Justin Peterson
5:22
PP EC@185; 7 min MU/OHS 7 rounds
13
1
Wow, you're really fast without all that baby weight in you