This Friday is the last day to sign up for the Intramural Open. Get you name on the list, so we can draft you onto a team. It’s already shaping up to be bigger and better than last year. The young coaches are so cute, thinking they have a shot at the crown. The journey to the top goes through Team Justin and the battle begins February 23rd with Open workout #1.
17.2: March 2nd
17.3: March 9th
17.4: March 16th
17.5: March 23rd
Warm-up
Rowling – 5 rounds w/roll over penalties
Round 1 – sit-ups
Round 2 – squats
Round 3 – push-ups
Round 4 – pull-ups
Round 5 – burpees
*10 min cap
Mobility
Group mobility session
Skill Session
The ring muscle up – 10 minutes to work through MU drills.
The Open is coming.
*if you are serious about this movement, come prepared to work on your weaknesses. Make sure you leave with a good understanding of what drills apply to you. This movement takes work.
Strength
“Perimeter Shooter”
10 min AMRAP
12 OH lunges (95/65#)(75/55#)
9 T2B
Rest 5:00
10 min AMRAP
3 MU’s
6 HSPU’s
18 cals on AB
Double AMRAP day, we call that MAP training. Remember, MAP stands for Maximum Aerobic Power. The most critical piece to MAP training is understanding how to pace. You should know that the ONLY way that you are going to get the best results is to take the foot off the gas in the first workout, so there is still some left in the tank for the second. Through this concept we learn how to pace within workouts, everyone spends a lot more time in the aerobic system, and you are exposed to a variety of skills and movements in a “less” intense environment. In short, they are super fun.
AMRAP 1 – 80%
AMRAP 2 – 90%
Accessory Work
3 rounds
20 banded leg curls
20 Russian twists
