Mobility Sucka

Thursday Apr 12 2018

We got our CrossOver Symmetry in yesterday and it's attached to the rig in quadrant alpha1charlie (the overflow rig by the weightlifting area, just kidding on the quadrant name) and we want you to all use it daily. The CrossOver Symmetry is going to help every person in this gym improve their shoulder mobility, strength and recovery but only if you take the 10 minutes to use it. We will be having every class today learn and use it during our mobility breaks. We are starting with mobility today so please meet back in quadrant alpha1charlie at the beginning of class, have your listening ears on and chit chat off (Jenna:) and be prepared to have your shoulder game turned upside right!
Have a supple Thursday.
1.) Mobility Sucka
Shoulder Mobility: introduction to CrossOver Symmetry 
7 minute AMRAP
10 Handstand Push-ups
10 Single Arm Dumbbell Cluster 50/35lb (5R/5L)
10/7 cal Assault Bike
Shoulder Mobility: lat smash/sac smash 
6 minute AMRAP
15 Goblet Squats 1.5/1 pood
25 Double Unders
35 Ketllebell Swings 1.5/1 pood
Hip Mobility: kettlebell adductor smash
7 minute AMRAP 
1 Legless Rope Climb
5 Burpee Box Overs 24/20" (handsies and toesies)
100m Sprint (door to door)
*2.) 5 rounds adding load each round every 2 minutes for 10 minutes starting @ approx 60% 1RM Snatch
1 Snatch + 5 Overhead Squat
*3.) SPUC
Strict Wide Grip Pull-ups 
Strict Narrow Grip Pull-ups 
Strict Chin-ups 
*4.) 3 rounds
100' Rear Rack Lunge 155/105lb
10 Muscle Ups
*5.) 3 rounds
35 GHD Sit-ups
2:00 Plank


Brett Kohout344d

My rag-tag shoulders ā¤ļø ya Grant


Alyssa DeNoble 344d

Jenna šŸ˜‚šŸ‘ŒšŸ¼

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Charlie Spry344d

I like the quadrant name.

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Jenna Hanson344d

Iā€™m taking a rest day today. But seriously you guys, stop talking so much šŸ˜‚

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Timm Uhlmann344d

We all know the northeast quad is Slytherin

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Justin Peterson344d

No Timm, that one is Ravenclaw. Also called Godsmack. Also called Quadrant 3.


Brett Kohout344d

ā–³āƒ’āƒ˜ -10 points to Ravenclaw.

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GHDs & planks
2 rounds first circuit almost completed 2 for 2nd circuit
Did the HSPU from box. 40# SADC. Used 45# Kettlebell. Managed to get 3DU in a row!
Walking lunges done with 5 ring mu per round instead of 10; snatch/ohs 85-105; GHDs/plank done
3+3 HSPU, 2+5 KBS
Snatches 80-115#, SPUC
3 rds only 3 hspu per rd. 3 rnds , 3rds 1 rope climb. 85 degrees on a beach chair for time -2hours..
Studied for Calculus Quiz
Really excited about the new toysssss šŸ†
Yoga & some of the Mobility.
EC 5 w/ the bois
Crossed Over Symmetrically
Present and mobile