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MONDAY 171106

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 GHD Situps or 15 Hollow Rocks

Group…

400m Jog

High Knees Down

Butt Kickers Back

10 Scorpions

10 Cat and Cows

10 Ring rows with a slow tempo

Bunny Hops Down

Zombie Walks back

Review the Power Clean

 

Strength and Skill:

Take 15 minutes and build to a heavy, but not necessarily 1-RM Power Clean

 

Fitness:

Every 5 minutes, for 15 minutes (3 sets) for times of:

30/20 Calories of Assault Bike OR Rower
30 Kettlebell Swings

Performance:

Every 5 minutes, for 15 minutes (3 sets) for times of:

30/20 Calories of Assault Bike OR Rower
9 Power Cleans (185/135 lbs) – Find a heavy-ish weight that you can move with quick singles

(Post times for all three sets – e.g., 1:36/1:44/1:57)

 

Mobility:

Couch Stretch

Roll Posterior

Banded Hamstrings

Mash Quads

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