Tuesday 03.05.2019

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ANNOUNCEMENTS— Our Next On-Ramp class begins TONIGHT!! Tuesday, March 5th at 6pm. Tell your friends!

Warm-up Drills
I. Coach’s Choice
(Foam Roll & M.A.S.H. Intervals x :30, Spikeball…)
II. Mobility

**Move and Smooth Hotspots… hotspots and knots, those familiar fascial and muscular nemesis’ we know all too well are developed through aberrant habits in movement patterns. When we find these during foam rolling as trigger points or ‘hotspots’ creating a time interval to help discipline the effort we put into working them out can help overall fitness progress immensely. How to work these points through mimicking patterns of movement inherent in training is the functional lesson available to learn here. 

12:00 AMRAP of
8 x Handstand Push-ups
50ft x 1-arm Overhead Walking Lunges (50/35lbs)
(25ft Right Arm + 25ft Left Arm)
8 x Burpees

Notes: Scaling options are below with repetition conversions for today at 1:1
– L3 (Rx+): HSPU (abmat and 45lb plates) or floor, DB weight is 75/50lbs or 50/35lbs x 2 Dumbbells.
– L2 (Rx): HSPU (abmat and 25lb plates) or floor, DB weight is 50/35lbs.
– L1 (Scaled A): Modified ROM for HSPU’s, DB weight is 35/25lbs.
– L1 (Scaled B): DB Press, Goblet DB Walking Lunges x 50ft.

Post scores to comments.

Conditioning: Task Priority Row
Complete the following for total time; Rest the exact time required to complete each interval before proceeding through the training evolution.

Row (kcal) x 21,18,15,12,9,6,3

Notes: After rowing 21 kcal for time, rest how long it took before proceeding into the round of 18 kcal.

Post total time to comments.

Samy Daghir

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