LiteFIT CLASS
WOD – Teams of 2 ( 1 person works , 1 person rests)
First Trimester
1000m Row between 2 people
100 KB Swings 16/12kg
100 Box Step Ups
Second Trimester
500m Row
50 Thrusters 45/35lbs
50 Ring Rows
Third Trimester
400m Row
30 medball sit-ups with partner
30 alternating clapping pushups with partner
100 Double Unders/ 300 Single Skips
CORE CORNER
2 rounds
30sec V-ups
60sec Bicycles
30sec Med-Ball Sit ups
60sec Flutter kicks
30sec Alt V-ups
60sec Mountain Climbers
30sec Front Plank, 30 sec Side Plank, 30 sec Sideplank
#HAPPYMOTHERSDAY
Coach Oscar’s Gymnastic Workshop @11:00am ( Free Class)
Skill Workshop 1 (May 6th) (60 mins)
Pull up, Kipping Pull up, Butterfly pull up
Mobility and Activation
Practice and review on Shoulder and Lat Activation (hanging)
Toracic flexion and extension
Hollow body
Superman Hold
? Skill practice
Testing level of strength
0 strict pull ups (jumping pull up)
1 to 5 (kipping pull ups)
6 + (butterfly pull up)
2. EMOM 15
jumping pull up
Teaching the basic mechanic of the movement on lat engagement and hollow body into a circular movement up and down the bar. the jump will be tranfered into the hip kipping as athlete develops strength.
Kipping pull up
develop the hollow kipps into the pull up. teaching hip extension and recovery to link reps