Wobble Bobble

Friday Jan 5 2018


Introducing our Youth Athletic Performance program beginning this February. Please see the brochure below for full details!
Have a great Friday!
(Thank you to Laurie K for the brochure and Charlie for the bringing the program idea to the table for our local teens.)
1.) Wobble Bobble
Every 10m complete 5 Air Squats
10 - 10m Shuttle Runs
15 Pull-ups
8 - 10m Shuttle Runs
15 Pull-ups
6 - 10m Shuttle Runs
15 Pull-ups
4 - 10m Shuttle Runs
15 Pull-ups
2 - 10m Shuttle Runs
15 Pull-ups
**complete 1 extra credit during class**
*2.) EMOM for 10 minutes
odd: 20 Toes to Bar
even: 20/17 cal Assault Bike
note: scale down by 2's for each movement as necessary i.e. 18 t2b / 18/15 cal
*3.) Push Press @ approx 85% 3-3-3-3, rest no more than 3 minutes between sets
*4.) 7 minute AMRAP
7 Deadlift 225/155lb
9 Bar Facing Burpees
*5.) 7 minute AMRAP
3 Muscle Ups
10 Overhead Squat 115/85lb
*6.) 3 rounds
12 Reverse Hyper
9 GH Raise
6 Wall Walks

Youth flyer v2 front
Youth flyer v2 qa
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PP 90#, hspu/du Emom from yesterday unbroken.
That was rough. First time running and doing pull ups since October. 5 rounds of 10cal row and 10 push ups. Some ghds
PP@ 85# (not 85%)
Sub scapula pulls for pull ups
Kipping pullups
EC - overhead & MU
7:36 mu oh emom 2 rounds 2 mu dl bfb emom 5 rounds 2 burpees
11:07 some real most jumping PUs
9:59 mix of butterfly/kipping but did all the pull-ups first time doing pullups since august
5 + 2 dl with my pal Chol
PP ^ 117#
PP: 185# MU/OHS ec: 6+1 mu
EC #4. 5 rnds + 1 DL
8 KPU/7 jumping PU each round
11:57, purple band pullup
Push press 3Γ—4 @85lb. 1rep max 135, 40lb pr
PP EC@185; 7 min MU/OHS 7 rounds
13 ish ??
EC: DL & BFB πŸ˜’
135# DL/BFB EC.
115# PP
Of course my whoop says It’s a good day to train. πŸ™„
Pp @ 165#
DL/BFB - 6 + 5DL; 105#PP
Worked until 8:15 on Project 2216.
Done βœ…
EC #4 5 rds + 6 BFB
10:27 - green band pullups
Extra Credit #4: 6+1
10:04 4+ 5 BFB EC
MWOD Knee therapy.
pp extra credit
15:15, jumping pull ups & mall walking