9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

January 1, 2014

December 31, 2013

Warm Up: 2x Hip Mobility Drill, 2x 30sec Hang 30sec Squat

2min Olympic Wall Squat, La’x Ball Thoracic Spine/ Traps

2x PVC (dislocate, good morn, Overhead squat)

 

Athlete

30 min AMRAP

(every movement should be controlled and technical. This is not done for time like typical wods)

20 sec Hollow Hold

1-2 Muscle Ups (depending on skill)

4 Snatch Balance (75/45)

Bear Crawl 20m

8 KB Snatch (4R/4L)

12 Russian Twist (each side)

400m Run

 

Beginner

30 min AMRAP

20 sec Hollow Hold (break up if needed)

3-5 Dips

4-6 Overhead Squats w/ empty Bar

Bear Crawl 20m

8 KB Swings

12 Russian Twist (each side)

400m jog

*No Morning classes tomorrow. We will have our normal evening classes

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