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MONDAY 191118

Warm-up:

Individual…

Row or Bike
Crossover Symmetry

Group….

200m Jog
Bear Crawl Down
Backwards Bear Crawl Back
10 Spiderman Lunges (5 Per Side) in place
Downward Dog and Upward Dog
10 Squats

Barbell warm-up…..

Front Rack Mobility

2 sets of….
5 Front Rack Pulls
5 Strict Press
5 Front Squats
5 Full Cleans

Review the complex as a group and demonstrate with an empty barbell….

Strength and Skill:

Build to Heavy Complex in 15 minutes:

“Macho Man”
3 Power Cleans
3 Front Squats
3 Push Jerks

 

Fitness:

AMRAP 12:
3 Rounds of DB Complex
15 AbMat Situps

DB Complex: 3 DB Snatch each arm, 3 Front Squats, 3 Push Press per side

 

Performance:

AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar

Macho Man: 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Mobility:

Couch Stretch
Roll Posterior

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