Monday, January 13, 2020

Let’s get at it Monday.

We will be having a trial class this Thursday at 330pm for any teens that are interested in starting in our youth program. This is for students in grades 7 through 11 and runs Monday to Friday at 330pm and runs year round for students to keep up their training in the their off seasons or just become generally fit.

We will also be having a free trial class for our seniors class, PrimeTimers, at 10am on Thursday. If you know anyone who would be interested in this group tell them to come on out!

For the SnowDown ThrowDown we are going to be looking at Saturday, February 1st. This fundraiser will follow the same format as previous years. Teams of 4, same gender ideally, with a conditioning workout and a lift Saturday afternoon and we will have a social to follow that evening.Until that time keep getting into the gym and keep up your fantastic training.

Athletics - 6/12/430/530

10 minutes to Warm Up

Strength & Skills

6-7 minutes to hit 2 Sets

5 HSPU Progressions - Box Pushups/Pushups/Wall Walk Practice/etc.

5 Double KB/DB Squats

Conditioning

‘Bullet Train’

2 minutes on - 2 minutes off x 6 Rounds

12/9 HSPU/Box Pushups/Pushups

12 Double DB/KB Front Squats

Max Effort Burpees

Scale the HSPU number so you can go unbroken each round. Your choice to work on your strict or kipping handstand pushups or mix it up as you choose, just look to finish those reps in 30 seconds and then move through the front squats in 30 seconds as well.

From there get in and get after those burpees.

782 PrimeTimers - 10am (CF782)

Balance & Strength & Coordination

3 Rounds

50’ Walking Lunge

10 Double DB Squats

2 Wall Walks (5 second Hold)

Conditioning

14 minute AMRAP

7 Squats

14cal Row

7 MB Slams

14 Situps

782 Kids- 330pm

10-15 minute Warm Up

Skills

Handstand Pushups

Wall Walks

Double DB Front Squats

Conditioning

‘Bullet Train’

2 minutes on - 2 minutes off x 2 Rounds (rest 5-10 minutes and repeat another 2 rounds)

12/9 HSPU/Pushups

12 Double DB Front Squats

Max Effort Burpees

782 Fundamentals - 630pm

Skills & Skill Review

Back Squats - Front Squats

We will review the back squat and work on how it translates to the the front squat in the squat family.

Burpee Box Jump Overs

Strength

10 minutes to hit 4-5 sets

4 Front Squats

We will work on your front squats here building in weight as you feel comfortable.

After each set complete 10 V-Snaps. We will also introduce this movement and work some core strength into the first part of your workout.

Conditioning

12 minute AMRAP

6 Burpee Box Jump Overs

12 Double DB Front Squats

16 Situps

- Team 782