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MONDAY 161121

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

10 Dive Bomber Push Ups

Group…

15 Leg Swings

Samson Lunges Down

Spiderman Crawl Back

Bunny Hops down

Broad Jumps + 2 squats back

 

Fitness:

Four sets of:

Overhead Squat x 6-8 reps
Rest 45 seconds

Strict Pull-Ups x 3-5 reps @ 3 sec descend
(add weight if possible)
Rest 45 seconds

Plank from Elbows x 45-60 seconds
Rest 45 seconds

 

WoD:

Complete as many rounds and reps as possible in 7 minutes of:
20 Kettlebell Swings
20 Push Press (DB or BB)
20 Box Jumps or Step-Ups
Accessory:

Two sets of:

60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

 

Performance:

Every 3 minutes, for 18 minutes (6 sets) of:
Snatch x 1.1.1
(rest 7-10 seconds between singles)

 

WoD:

Complete as many rounds and reps as possible in 8 minutes of:
20 Power Snatches (95/65 lbs)
20 Push Presses (95/65 lbs)
20 Box Jumps (24″/20″)
Accessory:

Two sets of:

60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

 

Mobility:

Cobra Stretch

Couch Stretch

Roll Posterior

LAX to Shoulder

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