banner

WEDNESDAY 180711

Warm-up:

Individual…

Cardio warm up of choice

Crossover Symmetry

Accumulate 30 medium weight swings with a KB

Group…

Foam roll Hamstrings and upper back

Mash Quads on a roller

LAX to Plantar Fascia

Ostrich Walks Down

High Knees back

Pigeon Stretch each side

10 Squats

10 Push ups

10 Waiter Bows

Review movements and setup stations

 

Fitness:

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Walking Lunges with DB/KB Farmer’s Carry
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 15 Burpees
Station 4 – 200 Meter Run

For stations 2 and 4, pick a distance/calories that will force you to work hard for 45-60 seconds.

 

Performance:

Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 200 Meter Run

 

Mobility:

Roll Calves and Hamstrings

LAX to Plantar Fascia

LAX to Shoulders and Pecs

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin