MON November 25/13 WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, WOD –  A. Back squats 1×10, 1×8, 1×6, 1×4, 4×4 B. Prowler […]

  TUES November 19/13 WARM-UP Gymnastics warm-up WOD A. HS wall kick ups (5 mins) B. HS kick up wall “kisses” (5 mins) C. piked/HS shoulder shifts (5 mins) D. HS wall walk ins/wall walk ups (5 mins) E1. Rope climb 6 x 2 – rest as needed E2. Strict HSPU 6 x reps-2-3 – […]

 Where is the next cups home? – RIDER NATION BABY! MON November 18/13 WARM-UP – walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum kickers, walk toe sweeps, spidermans, core rotations, arm swings forward, arm swings backward, skip with high arm swing, wrist rolls. Then, WOD –  A. […]

  MON November 11/13 Gym closed for Remembrance day – we will never forget. TUES November 12//13 REST DAY WED November 13/13 WARM-UP Warm-up – coaches pick WOD A. Row 500m x3 @ 50%, 65%, 75% effort – rest as needed B. Row 2000m – rest half time of row – 2 rounds C1. Reverse sit-ups 3 x […]

  TUES November 05/13 WARM-UP Gymnastics warm-up WOD A. Kip swings on rings x 20 B. Kip swings on rings with hips to ring x 10 C. Strict MU’s spotted x 5 D. Small kipping (controlled) MU’s spotted if necessary E. MU’s on rings – practice for 10 minutes.  Work on no false grip MU’s. […]

 NEW CLASS WARM-UP – line up under the squat stations in rig and perform the following movements across the room and then jog back to the rig in the opening beside (move in circle back to start line); All movements done walking – on toes, on heels, toes in, toes out, heel to toe, high knee pull-in, cradle pull-in, bum […]