Make Your Weakness a Strength


The key is to be well rounded – Take a look at the list below to see what you think could use some improving!

                                                              10 Components of Physical Fitness
Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
Stamina – The ability of body systems to process, deliver, store, and utilize energy.
Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
Flexibility – the ability to maximize the range of motion at a given joint.
Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
Speed – The ability to minimize the time cycle of a repeated movement.
Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
Agility – The ability to minimize transition time from one movement pattern to another.
Balance – The ability to control the placement of the bodies center of gravity in relation to its support base.
Accuracy – The ability to control movement in a given direction or at a given intensity.

Overhead Squat

14 Minute AMRAP
14 Burpees
14 Front Rack Lunges (95,65)
14 Pull-ups

Level 2 – (75,55)
Level 1 – 10 reps, (65,35)

Conditioning Class: WOD
Every 2 minutes for 20 minutes:
Indoor Shuttle Sprints
Cones will be set up inside, 15’ apart each. Run from start line to 15’ cone and back. Then to the 30’ cone and back, etc. – finishing with 75’ cone and back. All out effort each time, record splits.

Conditioning Class: Core
Double Alternating Tabata
– Hollow Hold
– Superman Hold