banner

MONDAY 200309

Warm-up:

Individual….

Bike 3 Minutes
Banded Lats Stretch
Banded Good Mornings

Group….

200m Jog
Lunges Down
Bear Crawl Back

10 Push ups
10 Ring Rows
5 Below Ring to above ring Muscle Up transitions
5 Dips

Review the movements and standards…..take time to build to starting loads.

Fitness:

Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
16 Kettlebell Swings
8 Stationary Dips

Performance:

Every 4 minutes, for 32 minutes (8 sets) for max load:
400 Meter Run
3 Power Cleans
3 Ring Muscle-Ups

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.

Mobility:

LAX to Feet
Roll Posterior
Couch Stretch

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin