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MONDAY 200914

Warm-up

200m Jog
10 Down Ups
10 Reverse Lunges
10 Waiter Bows
10 Jumping Squats

Pigeon Stretch each side
10 Scorpions
10 Spiderman Hold with a torso rotation

With an Empty Barbell….
Front Rack Prep

2 sets of….
4 Revere Lunges
4 Front Squats


Strength and Skill

6 sets, every 3 mins for 18 minutes: (front squat)

8 front squats at 65% of 1RM front squat


FITNESS 200914

For time:

400 Meter Run
50 KB Swings
800 Meter Run
50 KB Swings
400 Meter Run

Time cap of 14 Minutes.


PERFORMANCE 200914

For time:

400 Meter Run
30 Single Arm Alternating Devil Presses (50/35#)
800 Meter Run
30 Single Arm Alternating Devil Presses (50/35#)
400 Meter Run

Time cap of 14 Minutes.


At Home Warm-up

When the clock starts, perform…

Two sets of:
200 Meter Run
10 Side Plank Hip Bounces Each Side
5 Inchworms
60 Second Downward Dog Stretch
100 Meter Run
10 Chainsaw Rows Each Side
30 Seconds of Russian Baby Makers
Rest 60 seconds


Run T2B and Squats

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

Four rounds for time of:
400 Meter Run
(to start each round)

Followed by…

Two Rounds of:
10 Toes to Bar OR Elbow Jacks
10 Overhead Squats OR Single Arm Overhead Squats (5/5)

TIME CAP = 16 MINUTES


At Home body building

When the running clock reaches 40:00, perform the following…

Three sets of:
10 Dumbbell Hammer Curls
20-30 Banded Reverse Grip Biceps Curls
45-60 Second Weighted Plank Hold


Mobility

LAX to Feet
Pigeon Stretch
Roll Posterior

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