20 Arm Circles
15 Waiter Bows
20 Jumping Jacks
10 Push ups
30 Sec Plank Hold
Prep the front rack/wrists on the floor
With an empty barbell….
5 Strict Press
5 Front Squats
Go through this complex once more…..
For the workout today: Fitness will tackle a 1k row for time while Performance will tackle Fran.
The time cap for the workout is 9 minutes.
Strength and Skill
Every 2 minutes for 20 minutes, for 10 sets:
1 Cluster + 1 Thruster
This will be a complex of a clean directly into a thruster plus and additional thruster rep.
21-15-9 reps for time of:
• Thruster 95/65#
At Home Warm-up
When the clock starts, perform…
Three sets of:
60 Second Run/Bike/Row
30 Seconds of Side Plank Reach Throughs per Side
60 Second Downward Dog Stretch
30 Seconds of Lateral Line Hops
Rest 60 Seconds Between Sets
*Increase the intensity on each set.
5 Sets of Jump Run Push
When the running clock reaches 15:00, perform the following…
Every 5 minutes for 25 minutes (5 sets of):
50 Double-Unders OR 50 Running Man Line Jumps
400 Meter Run OR 90 Second Plank from Elbows
(Rest the remainder of the interval)
*This will be a lot of push-ups over the course of the workout, modify the numbers to where you can complete the reps in 2-3 sets MAX.
LAX to Pecs/Shoulders/Feet
Mash Lats on Roller