banner

MONDAY 20210315

Warm-up

10 Banded Passthru
10 Banded Good Mornings
10 Banded Overhead Squats
10 Banded Pull-aparts (Crossbody/diagonal)
10 Banded Face Pulls
Banded Shoulder Distraction Stretch
10 Spiderman Stretches w/reach
10 90/90 Hip Switches

2 Rounds:
8 Air Squats w/Hands Behind Head (T-spine opener)
10 Heel Walks
10 Toe Walks

Strength and Skill

Every 2:00 for 10:00 (5 sets):
Overhead Squat x 2 Reps*

* Start moderate and build–aim for heavier weight than last week’s tempo OHS at 6×3.


FITNESS 20210315

For Time with a 20 Minute Cap:
800M Run
20 Pull-ups
40 Push-ups
60 Goblet Squats (53/35#)
800M Run

Scoring: Time


PERFORMANCE 20210315

For Time with a 20 Minute Cap:
800M Run
20 Bar Muscle-ups OR 35 Chest-to-Bar Pull-ups
40 Hand Release Push-ups
60 Front Squats (75/55#)
800M Run

Scoring: Time


Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin