HJ4 Challenge is HERE!

REMINDERS 

No Open Gym on Saturday!

Holly Jolly IV Kickoff is Saturday at 9am!

SUNDAY

Re-Flex with Stacey – 9am

THANKSGIVING SCHEDULE

Regular Schedule Monday – Wednesday

Thursday – CLOSED

Friday – 9:30am Wod with Coach Stacey

Saturday – Open Gym

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

You can ham drill for dynamic movement prep it combines several of those movements.

Skill/Strength

3 position cleans
3-3-3-3

Record weights

Emom for 5 minutes
3 cleans
3 front squats

On the 5 th minute double the reps

Rest 1 minute

Emom for 5 minutes

3 cleans
3 thrusters

5 th minute double the reps.

Mad mobi.
100 frog legs
Press ups
Pigeon
Corner stretch

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