Last day of 2013! Posted this late so our morning class would be a little surprised. She's all done now though for the day. If you couldn't make it this morning, hopefully you can still get a workout in before 2014! Also, remember to be thinking of something you want to improve for the beginning of 2014. We'll be going over better form, workout structures, and many other ways to help you reach your goals!
GYM PROGRAM
Warm-up
Row 500m
30 Air Squats
20 Dislocates
30 Push-ups
Mobility
Roll Quads - 1min/leg
Roll Front/Back of Shoulder w/LAX Ball - 1min/side
Skill/Strength
Push Press 4x6 @ 70%, 2:00 int
WOD
3 Rounds for time
20 DU
13 KB Swings (72/53)
2min Rest
2 Rounds for time
20 Burpees
13 C&J (135/95)
1min Rest
1 Round for time
20 Front Rack Lunges (135/95)
13 T2B
*Score is total time minus 3 minutes. Keep a running clock going and just subtract the rest times to get your score.
SMOLOV PROGRAM
Warm-up
Row 500m
30 Air Squats
20 Dislocates
30 Push-ups
Mobility
Roll Quads - 1min/leg
Roll Front/Back of Shoulder w/LAX Ball - 1min/side
Skill/Strength
Push Press 6x6 @ 70%, 2:00 int
WOD
3 Rounds for time
20 DU
13 KB Swings (72/53)
2min Rest
2 Rounds for time
20 Burpees
13 C&J (135/95)
1min Rest
1 Round for time
20 Front Rack Lunges (135/95)
13 T2B
Squat Cycle
Off
Smolov people, we will now be incorporating some upper body strength cycle structure into our regular routine. Gonna start with push press. Each upper body cycle will last about 3 weeks. Stay posted, happy New Year, and happy lifting!
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