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MONDAY 200921

Warm-up

Coaches Choice….


Strength and Skill

Every 90 sec, for 6 set, or 9 minutes:

1- 5 reps @ 70%
2- 5 reps @ 70%
3- 5 rep @ 70%
4- 3 reps @ 80%
5- 3 reps @ 80%
6- 3 rep @ 80%

Then, every 2 minutes for 3 sets, of 6 minutes

7- 1 reps @ 90%
8- 1 reps @ 90%
9- 1 rep @ 90%


FITNESS 200921

For time:

75 Wall Ball Shots (20/14 lbs)
50 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
50 Wall Ball Shots
25 Calories of Assault Bike/Bike Erg/Ski Erg or Rowing
25 Wall Ball Shots


PERFORMANCE 200921

For time:

75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

Time cap of 17 minutes.


At Home Warm-up

When the clock starts, perform…

Two sets of:

150-Foot Out and Back Run at 70% effort
60 Seconds of Alternating Deep Lunge Mountain Climbers
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Alternating Pigeon Pulses
30 Seconds of Alternating Cossack Squats
30 Seconds of Russian Baby Makers

Rest 30 seconds


Out and Back then Squat

When the running clock reaches 15:00, perform the following…

Complete as many reps as possible in 60 seconds of:
150-Foot Out and Back Run
Max Reps of Squats* in the Remaining Time
Rest 60 seconds and repeat for a total of TEN sets.

*For the squats, pick any variation you would like (i.e. Goblet, Air, Front, Overhead, etc.) and use that variation for all 10 setss


Mobility

Mash Quads on Roller
Roll Posterior

Read more

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