"Guerilla WarFare"(9.6.2010)

Working on the Skills…. L-Sits!!!

I. Monday, September 6th, 2010, Labor Day Schedule:
Morning Hours: 7:30 am(On Rampers), 9:00 am(All Levels), 10:00 am(All Levels)
Afternoon Hours: 5:30 pm(All Levels), 6:30 pm(All Levels)

II. September 11th, 2010, Team Workout of the Day:
Please come on in for a team workout on September 11th, 2010 to honor the victims of the September 11th, 2010 attacks on New York City. The team event will begin at 10:00 am sharp. Please come in and get a great workout to honor those who died on this tragic day.

III. Dynamic Mobility Warm-Up:
Hip Flexion/Extension
Lunge Complex
Shoulder Mobility(Bands)
External Rotation/Flexion on Box
Calf Work

IV. Metabolic Conditioning Workout of the Day:
A. AMRAP Double-Unders x 1:00 Minutes x 5 sets, rest 1:00 minute between each set
B.”Guerilla WarFare”
4 Rounds of the following movements, rest 2:00 minutes between each set
15 Burpees
30 Wall Balls

*Hit Each Round with a mindset of going unbroken on each movement. Use that rest period, to recover and prepare yourself mentally for the next round.*

*Scaling Options for Double-Unders*
Advanced: AMRAP Double-Unders
Intermediate: AMRAP Single-Unders
Beginner: AMRAP Tuck Jumps

*Big Dawgs Added Bonus*
Technique Day and Skill Day. Work on your Butterfly Pull-Ups.

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