Hopper Deck Day

Like the previous Hopper Deck sessions we will be selecting a workout from the “Hopper Deck”. Everyone has to agree to the workout, otherwise it is 10 Burpees to draw another card.

If the next class wants to do the same workout as the previous one there is a 10 burpee buy in. Otherwise they can take a chance and draw their own card.

SKILL

Banded Pull Ups and correct use of bands

BENCHMARK TRAINING

GIRL
“Chelsea”

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10? Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you’ve finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. We’ve seen +3. Any +4’s?

HERO

“Coe”

Ten rounds for time of:
43/30kg Thruster, 10 reps
10 Ring push-ups

HeroKeithACoe

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device.

MOBILITY MONDAY

Impact Forces, Shoes, and Lower Leg Injuries: Part 1

Today, I want to get a bit more into the science side of what happens when our heel strikes the ground during gait. We’re going to talk about forces, and more specifically, impact forces – how important they are and how crucial it is that we are prepared to handle them.