Some of the Vagabond Girls…
Please Check to right of webpage for new scheduled hours for the remainder of the summer. The class times are decided by you guys and what you guys want. I must see somewhat of a demand for a new class time, if it is to be imposed. Let me know, and something will be done!
I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes(Bike, Row, or Aerodyne)
Spiderman Lunge
High Knee to Lunge
Samson Stretch with PVC
Inch Worm to Push-Ups
Shoulder Extensions x 6:00 Minutes(K-Star Mobility)
II. Skill Development Exercise(Split Jerk Technique):
We will be working on the Split Jerk for the week and the skills behind a proper position. I call this drill the “Holy Cross” Drill.
“Holy Cross Drill” x 6: 00 Minutes
III. Metabolic Conditioning Workout of the Day(“The Lion Tamer”):
Complete the following movements As Fast As Humanly Possible:
Advanced:
50 Push-Ups
5 Power Cleans @ 135/95
40 Push-Ups
5 Power Cleans @ 145/105
30 Push-Ups
5 Power Cleans @ 155/115
20 Push-Ups
5 Power Cleans @ 165/125
10 Push-Ups
Intermediate:
35 Push-Ups
5 Power Cleans @ 105/65
..
5 Power Cleans @ 135/95
10 Push-Ups
Beginner:
25 Push-Ups
5 Hang Power Cleans @ 75/45
…
5 Hang Power Cleans @ 105/75
5 Push-Ups
Post Time to Complete Metabolic Conditioning Workout.
8min 42 sec rx
dillon