It’s the most important class of the week: Coach Josh will rehab you with his mobility magic at 8 a.m. Be there — or pay for it with the consequences of inflexibility later. Go forth and be mobile!
020614 MOBWOD
A. Review – posterior shoulder mob with lacrosse ball (2:00/side)
B. Barbell quad smash with IT band and adductor variations (5:00/side)
C. Partner calf smash (3:00-5:00/leg)
D. Dynamic squat opener (5:00)
020514 WOD
A. NFT with a judge:
Both run 400 meters, then:
20 front squats (45/35 or 15) (checking squat / rack form)
15 HR push-ups (keep toes planted, hollow-body position)
10 dips (look for required ROM)
Judge/assess/encourage partner, then switch
B. Push press
4 x 3 building to a heavy set of three
Subset with 4 x 5 strict pull-ups
C. For time:
100-meter run
21 box jumps (24/20)
21 American kettlebell swings (53/35)
21 toes-to-bar
100-meter run
15 box jumps
15 American kettlebell swings
15 toes-to-bar
100-meter run
9 box jumps
9 American kettlebell swings
9 toes-to-bar
100-meter run
>> On-Ramp
For time:
100-meter run
21 step-ups
21 Russian kettlebell swings
21 sit-ups
100-meter run
15 step-ups
15 Russian kettlebell swings
15 sit-ups
100-meter run
9 step-ups
9 Russian kettlebell swings
9 sit-ups
100-meter run
woddog
020414 WOD
A. AMRAP 4:00 with teams of two:
Partner 1: 1:00 front plank hold
Partner 2: 30 double-unders, 20 air squats, 10 hollow rocks
Pick up where partner leaves off; switching at 1:00 mark
B. Snatch EMOM 8:00
1 x snatch high pull
1 x power snatch
1 x overhead squat
C. 6:00 AMRAP
10 overhead squats (125/85)
30 double-unders
Rest 2:00
6:00 AMRAP
10 deadlifts (125/85)
10 burpees over barbell
>> On-Ramp:
6:00 AMRAP
10 OHS AHAP
60 single-unders
Rest 2:00
6:00 AMRAP
10 KB DLs
10 burpees
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Dear Coach Jason:
You’re in huge trouble for not letting us know it was your birthday Monday. You think that with your good looks, and your popular coaching style, that you can just sneak by unnoticed. Well, guess what? You’re wrong. Birthday burpees are for everyone; and this includes you. Especially you.
Coach Jason, you’ve been with us from the start. Not only are you one of the most well-loved coaches, but you’re also one of the hardest workers we know. As the co-owner of Maui Executive Catering, you’re constantly on the go, catering some of the most beautiful events on the islands. For this, we respect you greatly.
Your work ethic carries over into the gym, and your movements are technically sound. You set a great example for the importance of fundamentals, and even when you’re the only one training, you push hard.
Despite all these great things, along with your glowing personality, you’re not getting out of birthday burpees. We’re super grateful for you. So much that we will do all 20? 😉 burpees alongside you next time you’re in the gym. That’s a promise. Happy birthday, Coach Jason! We adore you, you sneaky little rat!
