WOD - Thursday, 1.22.15

Announcements 

Saturday at Noon, Dr. Jeremy will be giving a Squat Mobility Seminar in the gym. Jeremy and I have been asked by a bunch of gyms on long Island and in the City to come speak to their members about mobility, we would love the chance to have our first run at it with you guys. There is no charge for the workshop, it will take 90 minutes or so and will not be rigorous but you should wear active attire and plan to do a very light workout as well as learn a lot about your personal mobility in the squat and how to improve it.

The Video below is from our daily mobility blog "The Stability Movement" - It's the hyper cliff notes for what he will review on Saturday. If you guys are looking for improved mobility, it's programming you should be following!

 

Saturday from 9-12, Dr. Chris will be doing his VO2themaxx testing at the gym. Sign Up is at the front desk.

Weight Lifting Class is ON again this week. Don't forget to sign up in The Box HQ!


Warm Up

Inch Worm with Push Up

10 Burpees to 6 inch target

20 Lateral Hops

Strength

In 17 minutes, go as heavy as possible:

Power Clean+Hang Squat Clean+Shoulder to Overhead


WOD

AMRAP in 10 minutes:

10 Clean & Jerks (95/65)

15 Burpee Box Jump Overs (24/20)

20 American Kettlebell Swings (53/35)

*To those of you who took Kait's seminar last weekend, this workout should look very familiar. Test your strategy Thursday!


Fitness

Warm Up

Warm up:
Row 250M, partner holds plank/hollow body (alternating each round)
4 rounds

Skill:
8 KB cluster
EMOM 8 minutes, alternate hands each minute.

Partner Workout - AMRAP 15
Row 250/200m
While your partner completes as many reps of this couplet:
5-5 one arm thrusters
10 pull ups

When you finish your row, your partner must stop, you pick up where your partner left off when they begin to row.
Score is total reps completed