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MONDAY 170109

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Hollow Rocks

Group….

Spiderman Crawl Down

Samson Lunges Back

10 Dive Bomber Push ups

High Knees Down

Broad Jumps Back + 3 Squats

 

Strength:

Take 15-20 minutes to establish today’s 1-RM Pause Back Squat
(descent slow and controlled in 3 seconds, then pause in the bottom position for 2 seconds before driving up to full standing)

 

Fitness:

For time:
Row 1000 Meters
20 Burpees Over Bar
40 Thrusters (45/35 lbs)

 

Performance:

“Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/35 lbs)
30 Pull-Ups

13 Minute cap.  If you reach the time cap add remaining reps to time…. if you have 3 thrusters left your score is 13:03.

 

Mobility:

Banded lat stretch

Mash quads with barbell

Roll Posterior

 

Box Brief:

*******Paleo Challenge Starts Monday….get your measurements in to Rachel and record your score from the workout.

 

*******Intramural Open sign ups start Monday.  There will be a sign up sheet at the gym to be entered into the draft.

 

********Dunk Tank is coming this Wednesday afternoon.

 

********Martin Luther King Jr Day there will be classes at 8:30 and 9:30am.

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