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FRIDAY 200925

Warm-up

Coaches Choice


Strength and Skill

6 sets, every 3 minutes for 18 minutes:

1 Squat Clean + 6 front squats

Building to heavy complex for the day


FITNESS 200925

Five rounds for time of:

12/10 Cal on Bike
12 Alternating DB Snatches
6 Burpees

Time cap of 12 minutes.


PERFORMANCE 200925

Five rounds for time of:

50 Double Unders
6 Ground to Overhead (155/105 lbs)
6 Burpees over the Bar

Time cap of 12 minutes.


At Home Warm-up

When the clock starts, perform…

One set of:
200 Meter Jog
30 Seconds Side Plank Each Side
30 Seconds Downward Dog Stretch
30 Seconds of Divebomber Push-Ups
30 Seconds of Inchworms

Lateral Line Hops
Rest 30 seconds
30 Seconds of Forward Line Hops
Rest 30 seconds
30 Seconds of Running Man Line Hops
Rest 30 seconds
200 Meter Jog


At Home every 7 Minutes

When the running clock reaches 14:00, perform the following…

Every 7 minutes, for 28 minutes, complete (5 sets of):

200 Meter Run
5 Box Jumps
10 Push Press
15 Deadlifts
10 Push Press
5 Box Jumps
200 Meter Run


Mobility

Banded Lat Stretch and Shoulders
LAX to feet
Roll Posterior

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