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MONDAY 161010

Warm-up:

Individual…

Assault Bike  2 minutes

Crossover Symmetry

Pigeon Stretch each side

Group…

200m Jog

Bear Crawl Down

Spiderman Crawl Back

Zombie Walks Down

Butt Kickers Back

 

Fitness:

Three sets of:

Back Squat x 6-8 reps @ 3 sec descend
Rest 60 seconds

Single-Leg Hip Bridge x 8-10 reps each leg @ 3 sec descend
Rest 60 seconds

Single-Arm Trap 3 Raises
x 8-10 reps @ 2 sec descend
Rest 60 seconds

 

WoD:

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings

 

Performance:

Six sets of:

Back Squat
Set 1 – 3 reps @ 75-80%
Set 2 – 2 reps @ 80-85%
Set 3 – 1 rep @ 85-90%
Set 4 – 3 reps @ 80-85%
Set 5 – 2 reps @ 85-90%
Set 6 – 1 rep @ 90-95%

Rest 3-4 minutes between sets

Complete in 18 minutes.

WoD:

Complete as many rounds and reps as possible in 10 minutes of:
10 Toes to Bar
10 Kettlebell Swings (24/16 kg)
10 Wall Ball Shots (20/14 lbs)

 

Mobility:

Mash Quads with KB/Barbell

Roll Posterior

Couch Stretch 2 minutes each side

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