Wednesday, December 4, 2019

Wild Wednesdays!

Remember that we have our comp class on Wednesday nights and Saturday early afternoons.

Right now we are preparing for the Blizzard Beatdown at the end of January. We have 10+ athletes competing in Moncton and I am sure plenty more going over to watch and cheer on all of our fantastic athletes. Class starts at 630pm on Wednesdays and 11am on Saturdays with our conditioning piece and then for the next hour we work on specific skills related to our Olympic Lifting & High Skilled Gymnastics. These classes are open to anyone of any ability. All you need is the willingness to work hard while learning and practicing new skills and building strength in your Olympic Lifts.

If you have any questions about our Competitive Class please reach out to Greg or myself for more information or better yet check out one of the classes!

Remember to get your youth hoodies ordered as soon as possible as we will be putting in the order this Friday!

Athletics - 6/12/430/530

High Intensity Conditioning

Keep Moving

‘5 Minutes For Fighting’

5 minute AMRAP

10 Lateral Burpees over the Rower or Parallette

15/12cal Row or 200m Run

Rest 5 minutes

Repeat 3 times

Overhead Strength Stability

Strict Press x 5 reps x 4 sets

Pause 1 seconds at the top of each rep and on your shoulders for each rep. Controlled, quality movement is requested here.

782 Kids - 330pm

High Intensity Conditioning

Keep Moving

‘5 Minutes For Fighting’

5 minute AMRAP

5 Lateral Burpees over the Rower or Parallette

5cal Row

Rest 5 minutes - Cheer on your teammate!

Repeat 3 times

Skill/Strength Work

Double DB Overhead Press

Proper Pushups

MB Slams

782 Competitive Class - 630 - 830pm (CF782)

High Intensity Conditioning

Keep Moving

‘5 Minutes For Fighting’

5 minute AMRAP

10 Lateral Burpees over the Rower or Parallette

15/12cal Row/Ski/Bike

Rest 5 minutes

Repeat 3 times

Overhead Strength Stability

Strict Press x 5 reps x 4 sets

Pause 1 seconds at the top of each rep and on your shoulders for each rep. Controlled, quality movement is requested here.

Olympic Lifting

Lifting Primer

EMOM x 3 - (6 minutes)

0: 3 Front Squats (2 sec pause at bottom)

1: 3 Strict Press (2 sec pause at top)

E2MOM x 3 (6 minutes)

Hang Clean + Below the Knee Clean + Clean + 2 S2OH

Positional work on your cleans here. Stay light. Move well.

E2MOM x 3 (6 minutes)

Hang Clean + S2OH

Now we can add on some weight and focus on speed in both the clean and press overhead

Max Rep Hang Power Cleans in 30 seconds x 3 rounds - Rest 90 seconds b/w rounds

155/105

Gymnastics

3 Sets for Quality - Rest 4 minutes b/w sets

3 Legless Rope Climbs

9 Strict HSPU

6 Ring MU’s

50’ Handstand Walk

- Team 782