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MONDAY 180219

Warm-up:

Individual…

Row or Bike 2 minutes

Crossover Symmetry

Banded Shoulders

Group…

LAX to traps and shoulders

15 Dislocates

10 Trunk Twists

10 Good mornings

10 Scorpion shoulder stretch

5 Burpees

10 Squats

Review Movements

 

Strength and Skill:

Every two minutes, for 8 minutes (4 sets) of:

Strict Shoulder Press x 3 reps @ 88-92% of 1-RM

Immediately followed by…

Every two minutes, for 6 minutes (3 sets) of:
Push Press x Max Reps @ same weight as today’s Shoulder Presses

**Take time between sets to mobilize hips for wall balls

 

Fitness:  (retest Fitness Challenge)

AMRAP 15:

20 DB Snatches
60 single Unders
20 Wallballs
60 single Unders

 

Performance:

AMRAP 15:

15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders

 

Mobility:

LAX Plantar Fascia

Mash Quads

Roll Posterior

Couch Stretch

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