Saturday, August 19, 2017

Schedule Reminder: 8 = Functional Fitness, 9:15 = Yoga for Athletes 10:15 = Functional Fitness. Drop in for Yoga is $8.

Come out to Bladium Functional Fitness and help cheer on Court and Glendon as they compete on a team at the Fossil Games. Heat times are at 9:50, 11:20 and 1:20.

Essentials

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Skill:

WOD:

With a Partner Perform AMRAP 15 Minutes:

10 Box Jump
10 DB Cluster
10 Toe to Bar
10 DB Deadlift
10 Pull Ups

*Partners Alternate Movements

Additional:

Mobility

Performance

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

“Ring of Fire”

20 Seconds on/10 Seconds Transition (Supinated Barbell Curl, Overhead Barbell Extensions, Barbell Hammer Curl)

Skill:

WOD:

With a Partner Perform AMRAP 15 Minutes:

10 Box Jump
10 DB Cluster
10 Toe to Bar
10 DB Deadlift
10 Pull Ups

*Partners Alternate Movements

Additional:

Mobility

Competition

Strength/Skill:

Warm Up:

Dynamic Warm Up

Strength:

Perform After WOD

A) 4 Sets:

Behind the Neck Snatch Grip Push Press or Jerk + 6 Overhead Squats @2111

B) 4 Sets:

Tempo DB Bench x 8 @2410

C) 3 Sets:

DB Chainsaw Row x 12 ea.
Incline Batwing Row x 15
Incline Y Raises x 10

D) Ring of Fire

Skill:

WOD:

With a Partner Perform AMRAP 15 Minutes:

10 Box Jump 30/24
10 DB Cluster
10 Toe to Bar
10 DB Deadlift
5 Ring Muscle Up

*Partners Alternate Movements

Additional:

Mobility

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