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  • Thursday, March 8

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    Alex Trahan
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    This document provides a warm-up routine that begins with playing loud music and doing burpees when a specific song is played. The specific warm-up involves overhead stretches with bands, foam rolling the back, leg stretches with a foam roller and bar, and goblet squats with a kettlebell. An empty bar is then used to work up to the snatch weight for the workout. Ab exercises on a bike, mat, and kettlebell swings are also included before the main workout.

    Original Description:

    Class Plan for 3/8/18

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    This document provides a warm-up routine that begins with playing loud music and doing burpees when a specific song is played. The specific warm-up involves overhead stretches with bands, foam rolling the back, leg stretches with a foam roller and bar, and goblet squats with a kettlebell. An empty bar is then used to work up to the snatch weight for the workout. Ab exercises on a bike, mat, and kettlebell swings are also included before the main workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    12 views1 page

    Thursday, March 8

    Uploaded by

    Alex Trahan
    This document provides a warm-up routine that begins with playing loud music and doing burpees when a specific song is played. The specific warm-up involves overhead stretches with bands, foam rolling the back, leg stretches with a foam roller and bar, and goblet squats with a kettlebell. An empty bar is then used to work up to the snatch weight for the workout. Ab exercises on a bike, mat, and kettlebell swings are also included before the main workout.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    General Warm-Up

    Play “Roxanne” on loud speakers - Do a burpee every time you hear “Roxanne”

    [Meet at TVs - Give heads up of what’s to come - Emphasize KB weight because they will use it
    in the warm-up]

    Specific Warm-Up
    Grab green band - put on rig
    Overhead Banded Distraction (30-sec. each arm)

    Put away green band & grab foam roller, bar, and KB
    T-Spine Opener (3x10-sec hold)
    Super Samson (30-sec each leg)
    Pigeon Stretch (30-sec each leg)
    Goblet Squat Hold w/ KB (5x10-sec with 20-sec rest between - ON COACH’S WATCH)
    Put away foam roller

    Burgener Warm-Up with empty bar


    Build to Snatch weight

    [Complete Snatch WOD]

    Put away bar and weights


    Grab abmat

    Complete 1 Round:
    3 cal Bike/Ski
    6 AbMats
    9 Russian KB Swings

    [Complete WOD]

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