9a, 10a, 11a – KB WODs
12p to 1p – Athletes Yoga
1p to 3p – Open Gym
** All classes open to all CFD athletes.
Lincoln Square Training
10a – KB WOD
** Don’t forget that Tuesday @ 8p Coach Kevin & Coach David are starting the Strongman Style / Real Life Lifting class. All movements are very easy to learn and require a lesser degree of flexibility. Workouts as always will be scaled smart and appropriately for all athletes. See you Tuesday at 8p!
Kettle Bell Programming:
Coaches Choice – 5 Min Mobility
Strength / Skill: KB Snatch Work (12 – 15 min)
** Sets of 5 each arm followed by 15 – 20 of Med Ball Ab Reaches (14/10)
WOD #1: Row + KB (12 min AMRAP)
**500m Row followed by 30 KB Swings to eye Level (as heavy as you can).
** After 1 round: rest 60 seconds
** After 2 rounds: rest 90 seconds
** After 3 rounds rest 120 seconds
** Add 30 seconds to your rest each round there after.
WOD #2: Annie (15 min cap)
50 – 40 – 30 – 20 – 10
Double Unders + Ab Mats
** Frank & Mr. Mott focusing on the training details from Coach Kevin during class on Friday.