Power is Out!
Unfortunately due to last nights storm our power is out! We have postponed classes until further notice. Coach Drew will be back at 830am after the sun rises! Stay tuned to Facebook for updates. – MCFSA Staff
Home » Archives for February 2017 » Page 2
Home » Archives for February 2017 » Page 2
Unfortunately due to last nights storm our power is out! We have postponed classes until further notice. Coach Drew will be back at 830am after the sun rises! Stay tuned to Facebook for updates. – MCFSA Staff
WARM-UP: 4 Rounds: 3 WBD 10 Air squats 10 Push-Up 5 Pull-Up :30 Wall Sit SKILL: Into WOD WOD: Team Of 2 : 24:00 AMRAP 30-Partner VolleyBall Tosses(w/MB) Over Bar 30- Partner MB Sit-ups 30- MB Zercher Squats 400m MB Run
WARM-UP: PLYOS SKILL: Into WOD WOD: Burpee EMOM Ladders 1 Burpee + 1 BSQ ladder (3:00 rest) 1 Burpee + 1 Shoulder-Press ladder (3:00 rest) 1 Burpee + 1 Deadlift ladder
WARM-UP: 3:00 Jump Rope Warm-up 3:00 Shoulder Stretching SKILL: 10:00 EMOM ODD: 200m Run EVEN: Choose one of the following A. 25’+ HSW B. 20 Shoulder Taps C. 3 wall walks WOD: Teams of 3: Complete for Time: 3,000m Row While rowing, other athletes must complete: 300 Sit-ups 600 Double Unders
WARM-UP: C2C Run 20 Kicks on back C2C Run 20 Pelvic raises C2C Run 10 Light russian KBS C2C Run 10 Hollow/Arch swings C2C Run 10 Inchworm to pu SKILL: :60 Couch Stretch :60 Pigeon Stretch :90 Quad Smash with BB WOD: Every 3 minutes for 15:00 (5 Rounds) From 0:00-3:00 2 Rope Climbs 2
WARM-UP: 9:00 EMOM M1: :45 Row M2: 10 Lunge to Instep M3: 8 Hip Squat Cleans with Empty Barbell SKILL: Every 2:00 for 10:00 1 Clean Complexes at 70% of 1 RM Clean (PC + PJ + FSQ + Hang Clean + Split Jerk) WOD: “JT” 21 – 15 – 9 Handstand Push-ups Push-ups Ring
WARM-UP: 30 drills 2x’s: Seal jumps Downward dog Arm circles Bar hang Handstand hold Push ups SLSU SKILL: Dumbbell 3-Point Lunge 5 x 3 each leg WOD: Open WOD 12.2: 10:00 AMRAP 30 Snatches 30 Snatches 30 Snatches AMRAP Snatches
WARM-UP 400m Run Fence Drills 10 Burpee Broad Jumps :30 Bar Hang 15 Knee above the hips :30 Squat hold with Wall Ball 20 UB Wall Ball Shots SKILL: Find 3 RM Bench Press Every 2:00 for 14:00 Perform 3 reps of Bench Press WOD: “Karen” 150 Wall Ball Shots
WARM UP: 200m run 200m row Plyos 200m run 200m row Plyos 200m sprint 200m row SKILL: Straight to WOD WOD: Teams Of 3 1000m Row 50 GTO w/Plate 50 BXJ 50 MB SU 200 m run 40 GTO w/Plate 40 BXJ 40 MB SU 200m run 30 GTO w/Plate 30 BXJ 30 MB SU
8842 Broadway St.
San Antonio, Texas 78217