banner

FRIDAY 180105

Warm-up:

Individual…

Skip Rope

Crossover Symmetry

12 Banded Good Mornings

Group…

Kneeling Front Rack mobility

Spiderman poses

Pigeon Stretch

10 Yoga Push ups

10 Squats

Review Movements and warm up with barbell

 

Strength and Skill:

Spend 5 minutes with an empty barbell warming up…

Take 3 Attempts to build to a heavy 3RM Front Squat from the floor

Record heaviest weight

Take 10 minutes to complete

 

Fitness:

For Time:
30 Box Jumps/Step Ups
30 Pull-ups
30 Kettlebell Swings
30 DB Front Squats
30 V Ups
30 DB Push Press
30 DB Good Mornings (DB in farmers carry)
30 Wall Balls
30 Burpees
30 Single Unders

Performance:

“Dirty 30”

For Time:
30 Box Jumps (24/20)
30 Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Time cap of 22 minutes.

 

Mobility:

Roll Posterior

Mash Quads

LAX to Plantar Fascia

 

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin