banner

SATURDAY 180529

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

12 Banded Good mornings

Group…

200m Jog

Samson Lunges Down

Zombie Walks Back

Pigeon Stretch

High Knees Down

Broad Jumps Back

10 Squats

10 Push ups

Review movements and warm them up…

 

Fitness:

In teams of three, complete as many rounds as possible in 15 minutes of:
6 Single-Arm Dumbbell Snatches
6 Burpees

Rest EXACTLY five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:
10 Dumbbell Push Presses
15 Kettlebell Swings

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

 

Performance:

In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

 

Mobility:

LAX to Shoulders and Traps

Roll Posterior

LAX to Plantar Fascia

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin