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MONDAY 190107

Announcements:

-Nutrition Kick off meeting is this Saturday January 12th at 10:30 am.

-Nutrition Challenge starts

 

Warm-up:

Individual….

Row, Bike or Run

15 Banded Good mornings

Group…

2 rounds of:
Run 100m + Row 100m + 30 Single unders or Doubles

2 rounds of:
20 shoulder taps + 1 wall walk + :30 hold + walk back out to plank

Review the workout…..

 

Fitness:

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold
20 Single-Arm Kettlebell Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Alternating Single-Arm Dumbbell Snatches

 

Performance:

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

Shoot for over 3 rounds of each AMRAP, so modify the reps/movement if you need to!

 

Mobility:

LAX to Plantar Fascia/Shoulders/Traps

Roll Posterior

Banded Hamstrings

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