Ladder Drills

WEEKEND NEWS

Saturday

9:30am – Free Community Workout

ATX Throwdown

We have 3 Teams Competing so let’s show them our Support

Team 1

Chad Mellon

Casey Legg

Corina Warmerdam

Cherish Niece

Team 2

Steve Theriault

Janet Teriault

Aaron Crews

Erin Crews

Team 3

Steve Warmerdam

Casey Niece

Stacey Brown

Bethany Sherwood

Sunday

9:00am – ReFlex Yoga

10:00am – The Hero Course

Monday

Maximize Your Performance

Mobility Seminar

7pm

The Clinic

REGISTER

Dynamic movement prep

Group warm up

Ladder drills
5-7 minutes

Strength
Clean lift off +
Clean pull
Clean.

3-3-3 70%
3-3-3 75%

Wod
21-15-9-6-3
Deadlifts  205/155
box jumps 24/20

Mad mobi
Knee to chest
Hamstring up n over
Pigeon
Press ups
Roll calves

Strength – Front Squats

Dynamic movement prep

Group warm up

50 n 50 Ghd.

Skill

pistols and pistol progressions

Strength
Front squats
10-8-8-8 By feel.

1 set  5-7 reps tempo is
73×1

Wod
4 rounds for time of
5 snatch 135/95
10 pistols alternating
15 burpees to a plate

Mad mobi
Quad stretch
Hamstring up n over
Leg stretch
Bully