Posted by & filed under Workout of the Day.

It’s Friday!!  And we have another Friday Night Lights scheduled for this evening.  Come to compete or just watch and cheer!
Remember.. NO 430/530/630pm CLASSES TONIGHT!

Next week will be the last week of The Open and we are celebrating with a BBQ!!  Diablo Moxie will provide some burgers, dogs and drinks!  If you plan to come, please RSVP on the facebook page so we have a headcount for food.



Dynamic Warmup & Mobility: Minute 0 – 20
Shoulders & Wrists – Use a Roller on your Lats & upper Thoracic Spine.
Coaches’ Choice Group Dynamic Warm Up
Then hit some Mobility for the Wrists with some of these drills

Gymnastic Skill: Minute 21 – 35
Handstand Walk Progression. Complete 2 Sets of the following drills:
20 – 30 second Hollow Body Holds
2 – 3 sets of 3 – 5 Piked Walks – Walking Back into Down Dog Position (Good modification for a wall walk)
2 – 3 Sets of 2 – 3 Wall Walks (Only going as high while staying organized in the midline)

Workout: Minute 36 – 60
2 Rounds of:
15 / 20 Calorie Bike – 45 second cap if not completed
10 Clean & Jerks 95 / 135
20 Burpees – Modify 13 Reps if these a real Slow movement for you.
Rest 2 Minutes.