1/11/2018

1/11/2018

Nice work this week athletes, we are over halfway through the week let's finish out strong. Also the Whole Food Challenge is starting Monday and we have a lot of athletes signed up. Don't forget to get weighed in before this Monday. Rules state you need to be weighed in by a coach (or Seasha) and it needs to be logged before the challenge begins. If you do not want a male coach weighing you then please contact Seasha and she will arrange a time to come do your weigh in. If you have chosen for us to charge your account we will be doing that by Friday. Also once you are weighed in and paid in full you will receive your Weekly Point Sheets. Any other questions please contact us.

Workout of the Day:

1) Coach led Warm-up

2) For time and total reps complete
800m Run
then
5 Minute AMRAP of
20 KB Push presses (10 each arm)
20 Goblet Squats
then
800m Run
then
5 Minute AMRAP of
20 Goblet Squats
20 KB Push Press (10 each arm)
then
800m Run

Notes: Prescribed weight for the KB is 70/53. Scale the weight as necessary. If an injury is keeping someone from being able to run then a 1000m row is a suitable substitution. That being said the run is preferred.

3) Not for time complete
3 Rounds of
15 V-ups
60 Second plank

4) Mobility/Stretching


Competition Programming:

Rest Day!!!



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720 SE Pioneer Way Oak Harbor Wa 98277