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MONDAY 180409

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Dislocates

Group…

Bear Crawl Down

Butt Kickers Back

Pigeon Stretch both sides

Couch Stretch each side

Mobilize wrists on the ground

10 ankle rolls each way

High Knees Down

Zombie Walks Back

12 Squats

Review the Front Squat and warm them up

 

Strength and Skill:

Every 3 minutes, for 15 minutes (5 sets) of:
Pause Front Squat x 3 reps @ 3 sec descend and 2 sec pause

Decrease in reps from last week so increase the weights this week.

Fitness:

Four sets of 3-minute sprints of:
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

 

Performance:

Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols (or sub 10 Goblet squats)
15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

 

Mobility:

LAX to Glutes/Shoulders/Pecs

Roll Posterior

Mash Quads

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