Sep
12
2020

SATURDAY

JOE WILL BE TEACHING THE OLYMPIC LIFTING CLASS TOMORROW, SATURDAY FROM 2-6PM.
THIS WOULD SEEM OBVIOUS BUT IF YOU ARE NOT SURE OF YOUR LIFTS MAYBE SHOW UP FOR THE CLASS.
REMEMBER, SUNDAY THE GYM IS BEING CLEANED 4PM TILL 8AM AND WEDNESDAYS 8PM TILL 12AM

___WARM UP:
BIKE, ROW, RUN, OR SKI FOR 2 MINUTES
LEG SWINGS: 3 X 15 EACH LEG
LUNGE WITH SPINE TWIST: 20 REPS TOTAL
BIRD DOG: 10 REPS EACH SIDE


___METCON:

RUN 800 METERS

ROW 1500 METERS
25 PUSH UPS
25 SWINGS @105/70
ROW 1000 METERS
25 PUSH UPS
25 SWINGS
ROW 500 METERS
25 PUSH UPS
25 SWINGS

RUN 800 METERS

___COOL DOWN:

PERFORM EACH MOVEMENT FOR ONE MINUTE
1. SHOULDER PASS THROUGHS WITH A BAND (ELBOWS LOCKED FROM FRONT TO BACK) PASS THROUGH FOR 1 MINUTE STRAIGHT TO RELIEVE THE TENSION ON YOUR PECS.
2. BRING YOUR FOOT ON THE RIG AND THE HEELS ON THE FLOOR AND PULL YOURSELF FOWARD TO STRETCH YOUR CALVES
3. BRING YOUR FOOT UP ON A J HOOK OFF THE RIG TO WHATEVER HEIGHT IS COMFORTABLE, WITH A NEUTRAL SPINE POSITION (NOT LEANING FORWARD) REACH TOWARDS YOUR FOOT KEEPING YOUR SPINE STRAIGHT.
HOLD EACH LEG FOR A MINUTE.
4. LAYING ON YOUR BACK GRAB YOUR KNEES TO YOUR CHEST AND HOLD FOR 30 SECONDS, THEN HOLD EACH LEG FOR 30 SECONDS WHILE THE OPPOSITE LEG IS STRAIGHT.
5. STAYING ON YOUR BACK WITH YOUR ARMS OUT TO THE SIDE AND YOUR LEGS STRAIGHT BRING EACH LEG UP AND OVER TO THE OPPOSITE HAND KEEPING YOUR LEG STRAIGHT AND YOUR ARMS OUT TO THE SIDES.

***TRY AND COMPLETE THE COOL DOWN, OPEN UP YOUR JOINTS AFTER THE WOD***

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