MONDAY 171106
Station Rotation at Krav Maga:
Forty Five Seconds “On” followed by Fifteen Seconds “Off” (One Round)
Assault Bike
Concept2 Row
Weighted Jump Rope (or Double Under)
Battle Ropes
GHD Sit-up
Rest as needed then,
Evolution A:
As Many Repetitions As Possible in 3:00 of,
Clean and Jerk (135lb. / 95lb.)
Rest as needed then,
Evolution B:
On a 9:00 Running Clock,
30 Seconds of Maximum Repetition Pull-ups
30 Seconds Rest
30 Seconds Maximum Repetition Hand Release Push-ups
30 Seconds Rest
30 Seconds Maximum Repetition Squats
Note: On Evolution A, how many Athletes can Rx’ the session, and achieve 30 or more (ie. “Grace”) repetitions in the 3:00 time frame? For Evolution B, Athletes can pick their start station (ie. Pull-up, Push-up or Squat) but must honor the order of rotation. Keep track of the total repetitions at each station. At the end, Athletes will report their total Pull-up, Push-up and Squat repetitions. This is a great and well rounded session!
Jhonee’ is Athlete Of The Month!
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Congratulations to Jhonee’ who was recognized as Athlete Of The Month for the month of October. This incredible woman has been on an absolute “crushing spree” of Rx’d workouts at our gym, and her progress has been astounding. Her strength and conditioning has been a huge source of inspiration to everyone in our gym. In addition to her incredible physical capacity, Jhonee’ always has a smile on her face and laugher in her heart, even in the midst of the most grueling workout. Furthermore, her encouragement of her fellow training partners has been a big source of building the positive environment our gym is renowned for. Congratulations Jhonee’ on all your success, and keep up the awesome work! Your amazing!
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Light WOD (5:00 PM – 6:00 PM at HQ)
Our Light programming will be our HQ workout today.
Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)
Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)
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