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FRIDAY 200710

Warm-up

200m Jog
20 Jumping Jacks
10 Scorpions
Downward Dog
10 Dive Bomber Push Ups
30 Sec Plank hold
10 Squats

Review the Bench Press positions


Strength and Skill

5 Sets of…

Bench Press 3 reps at 75-85%
rest 20 sec

Box Jumps 10 reps (jump up and step down)
rest 60 sec

Take 14 minutes to complete.



FITNESS 200710

For time:

20/15 Cal on Bike
25 KB Swings + 2 Alternating Reverse Lunges in Goblet Hold
20/15 Cal on Bike
25 KB Swings + 2 Alternating Reverse Lunges in Goblet Hold
20/15 Cal on Bike


PERFORMANCE 200710

For time:

75 Double-Unders
25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (50/35 lbs)
(1 repetition = DB Power Clean, keep DBs in Front-Racked position, reverse lunge left, then reverse lunge right)
75 Double-Unders
25 Dumbbell Power Clean + 2 Alternating Reverse Lunges (50/35 lbs)
75 Double-Unders

Time cap of 16 minutes.


At Home Warm-up

Two sets of:

60 seconds of Assault Bike/Row/Run
10 Right Side Bird Dogs
60 seconds of Front Leaning Rest
10 Left Side Bird Dogs
60 seconds of Farmer’s Carry OR Overhead Carry
10 Russian Baby Makers

Rest 60 seconds


EMOM at home

When the running clock reaches 15:00, perform the following:

Every minute, on the minute, for 20 minutes (5 sets of):
Station 1: 15-20 Kettlebell Swings
Station 2: 10 Alternating Arm Dumbbell Thrusters
Station 3: Max Calorie Row or Bike or shuttles
Station 4: Rest

Record reps/cal of Station 3.


3RFT at Home

When the running clock reaches 35:00, perform the following:

Three rounds for time of:
15 Kettlebell Swings
10 Alternating Arm Dumbbell Thrusters
15/12 Calorie Row or Bike

Time Cap = 9 Minutes


Mobility

LAX to Glutes and Feet and Pecs
Roll Posterior
Mash Quads

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