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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