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MONDAY 200629

Warm-up

200m Jog
20 Jumping Jacks
20 Waiter Bows
10 Reverse Lunges
10 Down Ups
10 Situps
5 Scap Pullups + 5 Beat Swings

PVC
10 Dilocates
10 Leg Swings

Review the Snatch and OH Squat


Strength and Skill

Every 90 seconds, for 15 minutes (10 sets) of:
Hang Snatch + Overhead Squat

Build over the course of the 10 sets to today’s heavy.


FITNESS 200629

Five rounds for time of:

12/9 Calories of Assault Bike
12 Goblet Squats
24 AbMat Situps


PERFORMANCE 200629

Five rounds for time of:

6 Overhead Squats*
12 Toes to Bar
30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.

**Record weight in the notes.

Time cap of 12 minutes


At Home Warm-up

When the clock starts, perform…

Two sets of:

60 second Run/Bike/Row
6 Inchworms
9 Russian Baby Makers
12 Alternating Cossack Squats
15 Alternating Hand Plank Shoulder Taps Per Side
30 seconds of Side Plank Per Side
45 seconds of Alternating Deep Lunge Mountain Climbers
60 seconds of Wall Sit

60 seconds of Rest


AMRAP 8 Jump Burpee Clean

When the running clock reaches 18:00, perform the following:

Complete as many rounds and reps as possible in 8 minutes of:
24 Double Unders OR Running Man Line Jumps
12 Burpees Facing the Backpack
6 Sandbag Cleans OR Backpack Cleans


AMRAP 8 Row Push High Pull

When the running clock reaches 30:00, perform the following:

Complete as many rounds and reps as possible in 8 minutes of:
6 Supinated-Grip Strict Pull-Ups OR Bent-Over Backpack Rows
9 Strict Handstand Push-ups
12 Backpack Sumo Deadlift High Pulls


Mobility

Couch Stretch for Hips and Quads
Roll Posterior
Cobra Pose

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