9/24/12- MONDAY MONDAY MONDAY

Week Two! Coming at ya!

I hope everyone in the 6:00 AM is ready for their first workout!

IMPORTANT NOTE FOR THE 7:00 AM GROUP---- from now on we will be starting at 7:05 AM. Still make sure to be there at 7:00 so we can get rolling as quickly as possible

Here is a little Mobility food for thought for everyone, a nice explanation of our squat prep:


Start getting into the habit of looking through MobilityWod.com for more vids from K-Star!

6:00 AM Group

Warmup:
General Dynamic
Ankle SMash
Lax Ball Hip mobility
Lax Ball Scapula work
Squat Prep (from the video above)

Strength:
Back Squat!
We're looking for any big lifts from anyone just yet, we're just gonna start loading the back squat, which will serve as one of our foundational movements.

Conditioning:
On the minute for 14 minutes-
Odd minutes, 8 Dumbbell snatches, alternating arms
Even minutes, 15 Air Squats

GET LOW!!



7:05 Group

Warmup:
Running Drills
Ankle Smash
Lax Ball Glute Smash
Lax Ball Scapula
Squat Prep

Strength:
Max Effort Front Squat

Conditioning:
On the Minute for 20 minutes-
Odd minutes, 5 Front Squats (Same weight you used last time we did a workout like this)
Even minutes, 5-7 PERFECT Pullups (we can scale the number of reps down if needed)