Wednesday, November 13, 2019

Hello All!

Happy week after the open.

Hope you are all doing well and are ready to reset and refocus for the winter months.

This Saturday at 12pm Harrison McIver, from Reactive Health and one of our members, and I will be running an injury prevention, rehabilitation, and adaptation fall fitness seminar. Classes will be on as usual in the morning at 8/9/10/11 and then we will have this seminar. Sunday class is on at 10 as usual.

Continue getting yourself and those around you in here this week for tons of fun.

Athletics - 6/12/430/530

Gymnastics Capacity

With a Running Clock

0:00 - 8:00

1.5K/1.2K Row

Max Effort Reps T2B/Leg Raises/Knee Tucks

9:00 - 17:00

300 DU’s/600 SU’s/5 minutes purposeful DU practice

Max Effort Reps HSPU/Box Pushups/Pushups

18:00 - 26:00

50 DB Step Ups

Max Effort Reps Shoot Throughs

The goal here is to push for about 4 to 5 minutes on your lungs and then spending the rest of the time building some capacity for your gymnastics movements.

Single DB for the step ups. Use a box or share the parallettes for the shoot throughs.

For the row go hard and then hit a big set on the bar.

Skip for about 4-5 minutes. Scale the numbers if need be and then play around with some strict/kipping/box handstand pushups.

Can’t wait to get after this with you.

782 Stars 4 Life - 10am (CF782)

Strength

4 Sets to build strength

3 Back Squats

6 Knee Tucks

9 Box Step Ups

Conditioning

2 minutes on - 2 minutes off x 4 Rounds (16 minutes)

10 Goblet Squats

15 Situps

ME Ball Slams

782 Kids - 330pm

Gymnastics Capacity

3 Separate Max Effort Rep Sets in 5 minute windows

A.

600/500m Row

In the Remaining Time ME Reps

T2B/Leg Raises/Knee Tucks

B.

3 minutes Skipping

In the remaining Time ME Reps:

Handstands/Pushups

C.

20 DB Step Ups

In the Remaining Time ME Reps

Shoot Throughs

We will have 5 minutes to transition between the 3 different parts of this workout. This means go hard to the final rep on each part of the workout to get those max reps in.

In between these sessions you can work on rope climbs and rowing.

782 Competitors Class - 630 - 730 (CF782)

Gymnastics Capacity

3 Separate Max Effort Rep Sets in 7 minute windows

A.

1.2K/1K Row

In the Remaining Time ME Reps

T2B/Leg Raises/Knee Tucks

B.

200 DU’s/400 SU’s/4 minutes DU practice

In the remaining Time ME Reps:

Strict Pullups/Ring Rows

C.

50 DB Step Ups

In the Remaining Time ME Reps

HSPU/Box Pushups/Pushups

We will have 3 minutes to transition between the 3 different parts of this workout. This means go hard to the final rep on each part of the workout to get those max reps in.

For our competitive class we will be in a Deload Week as the open has just finished and we want to give our bodies and minds a break here so we can reset and get ready to get after it fresh and focused.

- Team 782