March 4

Wednesday, March 4, 2015

Outrigger Canoe race coming up on March 14th from 11am-2pm – 25 person max, $25 for members.  Click HERE for details.

Prehab:

Fire Hydrants, 10 each direction
10 Wall extensions
Reverse plank hold, 10-15 seconds
10-15 Prone PVC Dislocates
Active Bar hang, 20-30 seconds

Warm-up:

30 Jumping Jacks
20 Mountain Climbers
10 Ring Rows or Pull ups
20 Walking Lunges
5 Inchworms

Cool down:

50 Abmat Sit ups
Cobra stretch, 30 seconds
Plow stretch, 30 seconds
Pigeon, 1 minute each

Fitness and Advanced Skill:

Every minute, on the minute, for 12 minutes:
Minute 1 – 2-3 Rope Climbs (15ft)
Minute 2 – 10 Meters of Handstand Walk or 30 Shoulder Taps
Minute 3 – 15-20 Pushups
Minute 4 – 30-40 seconds of Hollow Rocks or Holds

 Notes:  Scale the rope climbs to rope lowers if needed.  Feel free to practice your handstand walking for :45 each round.  Scale the pushups to allow for all 15 reps to be performed with perfect form and no breaks, this means using a bar or box if needed.  If you cannot hold the fully extended hollow position for :40 do not work into the hollow rocks yet:)

Fitness Conditioning

5 Rounds:
10 Dumbbell Power Cleans
10 Walking Lunges with Dumbbells
15 DB facing Burpees
-15 min cap-

Notes:  Prescribed is 50/35 dbs and perpendicular to the dbs for the burpees.  Power clean should start from the ground each rep.

Advanced Conditioning

5 Rounds:
10 Double Kettlebell Cleans (55/35)
10 Walking Lunges with KBs
15 Kb facing Burpees
-15 min cap-

Notes:  Prescribed is 55/35 kbs and perpendicular to the kbs for the burpees.  KB clean should start from the ground each rep.

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