Monday December 31st – Class at 12:00 pm only!
Tuesday January 1st – CLOSED
Wednesday January 2nd – Regular Schedule starting at 5:30 am__________________________________
2019 Vision Quest with Erika Bohorquez
Friday, December 28, 2018 at 6 PM – 8 PM
(No 5:30 or 6:30 classes)
10 of each Y T W L
10 Mini Banded Pull aparts
10 Beat Swings
Bow and Arrow
Shoulder Flexion and External Rotation
Min. 2: 20 DB Push Jerks (50/35 lb.)
Min. 3: 10 Burpee Box Jumps (20 in.)
Min. 1: 15/10 cal. Row
Min. 2: 20 DB Push Jerks (35/25 lb.)
Min. 3: 8 Burpee Box Jumps (20 in.)
Min. 1: 12/8 cal. Row
Min. 2: 10 DB Push Jerks
Min. 3: 5 Burpee Box Step-ups
Complete 4-5 x 1-min. intervals. While one person works, the other rests.
*Increase the intensity for each interval. The fifth one should be at workout pace.
*Use this to figure out what they can realistically achieve in 1 min. for the workout.
*They should be getting sweaty and breathing hard here!
(10 min.) Mobility in Partners
Hanging Thoracic Stretch
Partner Wall Slides
Partner PNF Hamstring Stretches
With a set of dumbbells one step lower than their working weight, review the movement as:
Press—Push Press—Push Jerk (one arm at a time with the other DB on their shoulder) It should be:
1 Press L + 1 Press R + double Press
1 Push Press L + 1 Push Press R + double Push Press (a.k.a. regular Push Press)
1 Push Jerk L + 1 Push Jerk R + double Push Jerk
*Repeat as many times as needed until athletes are prepped and moving well.
6 Forward Facing Step-ups (no load)
6 Lateral Step-ups (no load)
6 Step-ups (with warm-up load)
Then, with working weight perform:
10 Push Jerks
10 Box Jumps (every second Jump include a Burpee)
*Adjust load as needed.
*Prep for workout.
(15 min.) Perform Workout