Saturday, 4/14/12

13 Apr

Please note that Liz is away for this Saturday and so no Endurance classes will be held. Additionally, there is a permanent change in our schedule and Yoga will not be held today either. Normally it will be on Sundays at 11am, but tomorrow is the South Philly Rumble (again, you SHOULD be there!) so all classes are cancelled – ALL CLASSES except Sammy’s Rope Climb clinic at 9am in Rittenhouse Park on Sunday – where you can learn to climb a LOT better than this guy.

SELF-MYOFASCIAL RELEASE: Foam Roll and Lax Ball as needed, 5 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP/SKILL WORK: Learn the Hollow Rock, Learn the Floor Lever. Take a few minutes to practice each movement.
METABOLIC CONDITIONING:

“Dirty Thirty”

30 Box Jumps, 24/20 – STEP DOWN
30 Jumping Bar Pull-ups
30 American Kettlebell Swings, 1.5/1
30 Walking Lunges
30 Knees to Elbows
30 Push Presses, 75/45
30 Good Plate-Loaded Good Mornings (45/25)
30 Wall Ball Shots (20/14 – BOTH to the men’s room wall – above the line of the regular ceiling everywhere else, this is about 9 feet and will not be our regular target)
30 Burpees
30 Double Unders (if no double unders, 100 singles)

Rhea, on beach bod Friday šŸ™‚

Jens sporting the best shirt for beach muscles.

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