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WEDNESDAY 20210106

Warm-up

10 PVC Passthru
10 PVC Overhead Squats
10 PVC Good Mornings
10 Leg Swings Front/Back Side/Side
10 Downward/Upward Dog Transitions
10 Bird Dogs
10 Dead Bugs
10 Glute Bridges
Seated Forward Fold Stretch
Banded Shoulder Distraction Stretch


Strength and Skill

Every 2:00 for 16:00 (8 sets total–4 sets of each):
Interval 1 – 6 Hand Release Deadlifts @ 60-70% of 1RM Deadlift
Interval 2 – :30 Max Effort Seated Banded Hamstring Curls

Deadlift 4×6

Deadlift for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps

Scoring: Load


FITNESS 20210106

As many rounds and reps as possible in 10 minutes:
7 Russian Kettlebell Swings (53/35#)
21 Plate Hops to 45/35# Plate (Or 42 Single-unders)

Scoring: Rounds + Reps


PERFORMANCE 20210106

As many rounds and reps as possible in 10 minutes:
7 Hang Power Snatch (95/65#)
21 Double-unders

Scoring: Rounds + Reps


At Home Workout

As many rounds and reps as possible in 10 minutes:
12 SA Alternating DB Power Snatch (25-40#, 15-30#)
24 Double-unders (Or 48 Single-unders, or 24 plate hops)

Scoring: Rounds + Reps

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