banner

WEDNESDAY 180103

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Banded Good Mornings

Group…

15 Dislocates

10 Good Mornings

10 Leg Swings

10 Trunk Twists

10 Ankle rolls each both ways

10 Yoga Push ups

High Knees Down

Butt Kickers back

5 Burpees

Review the complex

 

Strength and Skill:

8 minute EMOM building in load…

DT Complex (1 Deadlift, 1 Hang Power Clean, 1 Push Jerk)

 

Fitness:

5 Rounds:

On the 4:00
400 Meter Run
5 Man Makers (push up, row, push up, row, power clean and push press)

Score is your slowest round

 

Performance:

“HarDTop”

5 Rounds:
On the 4:00
400 Meter Run
1 Round of “DT” (155/105)

Score is your slowest round

“DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks

 

Mobility:

Mash Calves/Achilles

Banded Hamstrings

Roll Posterior

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin