This weeks 7:30 Base Fitness class is nothing special. No wild or crazy new exercises, just pure traditional strength and work capacity.
The warm up is a favorite of mine. Each movement is performed for one minute – single arm kb swing, front to back lunges (same arm still) then halo one direction around the head opening up the shoulders. Then repeat on the other side of the body.
Bench press starts off the session with athletes encouraged to work up to a hard but doable weight. Immediately after perform four strict but quick clapping pushups, from the knees if needed.
The tem minute AMRAP is doable if you don’t start off too fast. Basic movements that should be able to be performed at relatively high pace.
The next effort combines core tension and pulling and curling motions for the arms to offset the pushing efforts in the bench press session.
CORE, core, core. We all need it and we all love it. Hammer out the sometimes hard to master EOS and hollow rocks while not forgetting about the flutter kicks.
End the session with some shoulder hand jobs and pvc pass throughs fro shoulder durability work.
See you in the gym.
Base Fitness Class 7:30 am Wednesday June 17th
W.U. 1 Rounds kb complex
1. 6 Rounds
4x Bench Press
4x Clapping push ups
2. 10 Min AMRAP
16x step ups
5x goblet squat
5x kb swing
1 length sb drag
3. 5 Rounds TABATA
TJT, plank db row, russian twist, db curl
4. 3 Rounds
20x Flutter kicks
10x hollow rocks
5. 2 Rounds
5x PVC PASS