Columbus Day Schedule
All classes running according to regular schedule
The Board
The Mobility
OH Foam RollBanded Ankle Traction
The Warm-Up
Alternating Hip OpenerBack Rack Press/Push PressWall Slides
The Strength
We will be doing our Strength session from the Rig. You will rack the bar and re-grip it between each movement.Overhead SquatFront Squat (from rig)Back Squat (BS)Active Rest: We need to warm-up those shoulders for Toes to Bar. Do so by incorporating Down Dog Push Backs into your active rest, as well as some Knees above hips or toe raises.
The Met-Con
A new movement for some of you... the Single Leg Toes to Bar (see video below). It might take a second to get your rhythm down, but you may find them easier to do than getting both legs up at once.This work-out will start with a Row, and you will get back on the rower mid-way through (at the 7:30 mark).With all time between the Rows, you will do as many rounds as possible of:
- Front Squats (clean the bar from the floor to get it to your shoulders)
- Single Leg Toes to Bar or Single Leg Knees Above Hips
- Plate Ground to Overhead
- V-Taps
- Plate Hops (Forward)
https://youtu.be/M8UYoef4pRM
The Finisher
https://youtu.be/vsYo7SyBODw
