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WEDNESDAY 180404

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group…

200m Jog

Butt Kickers Down

Side Lunges Back

Flamingos Down

Ostrich Walks Back

10 Squats

10 Hollow to Arch rollovers

Review Front Squat

 

Strength and Skill:

Every 3 minutes, for 15 minutes (5 sets) of:

Pause Front Squat x 5 reps @ 3 sec descend and 2 sec pause

 

Fitness:

Against a 4-minute running clock, perform as many rounds and reps as possible of:
3 Strict Pull-Ups
6 Hanging Leg or Knee Raises
12 Push-Ups
24 Jumping Air Squats

Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.

 

Performance:

Against a 4-minute running clock, perform as many rounds and reps as possible of:
5 Strict Pull-Ups
10 Toes to Bar
20 Push-Ups
30 Jumping Air Squats

Rest 2 minutes between sets, and complete a total of 3 sets. Pick up each set where you left off at the end of the previous set.

 

Mobility:

Mash quads

Roll Posterior

Couch Stretch

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