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MONDAY 180709

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Banded Lat/Shoulders

Group…

200m Jog

Samson Lunges Down

10 Squats

Bear Crawl Back

5 Strict Pull ups

10 Push ups

10 Jumping Spiders

Downward Dog

10 Scorpions

Discuss workout and movement standards

Run through at 10% of reps (Minus the run) for 2 sets at 50% pace

Recover and get ready to start…..

Fitness:

For time:
60 Jumping Lunges
40 Russian Kettlebell Swings
20 Push-Ups
10 Strict Chest-to-Bar Pull-Ups
800 Meter Run
10 Strict Chest-to-Bar Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings
60 Jumping Lunges

Performance:

For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

Compare results to January 31, 2018.

20 Min time cap.

Strength and Skill:

Every minute, on the minute, for 10 minutes (2 sets of each):

Minute 1 – Supine Ring Rows x 8-10 reps @ 2 sec descend
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

 

Mobility:

Mash Lats on Roller

Roll Posterior

Couch Stretch

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