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Tuesday September 6, 2011

Reminder Early A.M: 6:00am combined workout only

Warm-up

Roll:

Hip Flexor

Piriformis

Back

Core 

Single Leg bridge w/ opposite knee pull

Plank w/pelvic rotation

Balance

OH Step-up to balance

Agility

Single Leg * Hops

WOD: 11 min AMRAP

7 FS @ 75%

10 Double Unders

Sell-out:

6x100m Row

NHRR Runners: 3x

10 Goblet Squats

10 KTE

10 Ring Rows

Sellout: Same but stay between 1:50-2:00 @ 500m

Next Saturday Sept 10th:

Free Intro Class @ 10:00am

Exercise and Nutrition Presentation @11:00am

Wednesday September 7, 2011

Strength

Jerk 3x2@90%, 2x2@92%, 1x2@95%

After each set:

200m Run w/45sec rec

Followed by:

2x1min Box Jumps

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