190812 - Motivation Monday (NEW SCHEDULE for STRENGTH PROGRAM!)

TUESDAYS and THURSDAYS at 6:30pm will now be an OPEN GYM time until the OPEN is over!
(Ladies Lift will resume after November unless the new Open Gym is utilized a ton!)
PLEASE COME IN TO…
Make Up 1RM this week for the strength program!
Do the strength program!
Work on skills to improve for the open!
Mobilize more!
Get a little extra cardio!

? of the DAY - What kind of music are you into?

WARM UP - 12 Calories
Agility 4 Square Warm Up
2 Minutes of double under practice

MOBILIZE - Banded Shoulder/Chest Opener
Straight Arm Pull Downs

COACH PREP -
T2B Practice =====>
Kipping
Single Leg Raises
K2E/K2C
Target Practice

KB Swings ====>
Progression American Swings

WOD .- For Time
75 Double Under (Buy-In)
Then…
3 Rounds
15 Toe to Bar
30 KB Swings
Then…
75 Double Under (Buy-Out)

COOL DOWN - Accumulate 20 back extensions
LaCrosse Ball Roll out your calves!!!