"Overhead Work"

Jville Boot Camp 2.jpg
We will be starting an intro class at the Jerseyville Crunch January 4th.  Reach out to a friend that has been on the fence and let's get them in the gym!!  Early bird prices until December 25th.

Warm Up (NFT):

Down & Back x 3:

  • High Knees
  • Butt Kicks
  • Lateral Shuffle

Then...

  • 20 Hip Swings (F2B/S2S)
  • 100 Jump Rope
  • Paleo Chair (1 Min.)

Then...

2 Rounds:

  • 10 Bradford Press w/ PVC
  • 10 Pass Thrus

Then...

4 Min. AMRAP w/ 1 KB:

  • 5 Goblet Squat
  • 5 KB Swing
  • 5 KB Press (R)
  • 5 Superman
  • 5 Hollow Rocks
    * Focus on form & positioning rather than speed *
    * 2nd time through, do press with left arm *

Strength:

  • Every 30 sec. for 2 min. complete 2 Strict Press

Then...

  • Every 20 sec. for 2 min. complete 2 Strict Press

Rest 2 min. and while resting add 5 to 10 pounds to the bar.

Then...

  • Repeat the cycle, this time doing Push Press
    * Weight should be around 60% of 1RM Strict Press *
    * Clean the weight from the ground if possible *

Met-Con (12 min. AMRAP):

  • 5 Deadlift (135/95/65)
  • 10 TTB/Knee Raises/In N Outs
  • 15 Wall Balls (20#/14#)

Mobility (NFT):

  • Banded Shoulder Distraction
  • Couch Stretch
  • Foam Roll
  • Smash with lacrosse or softball