So kids class has been amazing. Coach Ashley has really been doing an amazing job, like there was any doubt. This time next week the teens get their chance. If you are still interested, there are some spots left. Remember the teens meet Tuesdays and Thursdays at 10 to 11 and will be doing a 6 week session.
Warm-up
200/150m row
10 strict press
10 front squats
200/150m row
10 push press
10 front rack lunges
200/150m row
10 split jerks
Mobility
Front rack and OH mobility
Burn Strength
Every 1:30 for 6 rounds total
5 strict press + :30 hollow hold
The weight on the bar should allow you to move through the 5 reps pretty smoothly. Do not load the bar with something so heavy that it takes you 1 min to complete the strict press. After your 5th rep, get right into the hollow hold. No rest.
CF WOD
2 rounds
500m row
25 laying KB toe touches
25 KBS
400m run
20 pull-ups
20 push-ups
*20 min cap
Kind of a chipper, kind of not. This workout hasn’t decided what it wants to be, but as athletes, we know exactly what it is going to do and where we are going to be challenged. But with different strengths and weaknesses, those might be in very different places. So fly through the movements you excel at and push through the ones you find a little more difficult.
