1 min. each: mtn climbers, pushups, planks, pullups, situps, squat jumps, Rest 3 min. Repeat 1 – 4x
Next Class Sessions: Basic Training for Teens 11/24/14 4pm, M,T,TH AND Experienced Coached WOD class 6pm 11/24/14 m,T,TH
Room for 3 more each class.
Basic Training for TEENS: this is my LexFit WOD class specified for highschoolers right after school. They will be carefully coached thru all the lifts, functional moves and increase their capacity for high intensity work. Sign up sheet is currently on the board.
Just put up a sign-up sheet for my LexFit Coached WOD Classes. These are coached functional training classes. If you’ve never done one and have been waiting for my “Basic Training’ WOD Class…here it is. Will begin as soon as we get 3 + signed up. M,T,TH 5pm $60/4wk session.
Teams: with each partner at end of sled rope 1 partner pulls sled toward himself then drops down for pushups until sled is pulled all the way back to partner, repeat for rounds for 6 min.
AB Blaster: 30 each: Hollow Rocks / GHD sits / Bosu Toe Taps / K2E / T2B floor / Abmat sits 2 Rounds-time
.15 sprints / 10 KB Squats (30#/45#) perform these right behind treadmill, going all out and jumping right back onto moving treadmill 8x-time
1) 2x tire (heavy carry) /10 rope pullups 5x-time
2) Teams! 1 partner holds arm extension on bars/rings while other partner completes 5 cleans (with full squat) 10x (5 ea.)
Warm-up with light deads
1) For speed! 12 min AMRAP: 1 sideways boxjump / 1 Burpee / 1 80%1RM deadlift
2) 4 rounds for time: 20 hollow rocks / 30 sec HS hold / 10 hanging T2B / run length of gym 3x
Do the following 2 exercises for 5 rounds for time with decreasing reps each round as shown: 10,9,8,7,6 DB Clean (squat) thrusters (25#/45#) / 20,18,15,12,10 Ring pullups
10 min Tabata Bike Sprints 20/10
5 x 3 squats
3 Rounds going for best time ea round: 2 min. bike (10/10 tabata) / 30 pushups / 30 OH lunges(25#/45#)/ 30 KB swings(35#/50#) / 3x monkey bars / 30 renegade rows (20#/35#)