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SATURDAY 161224

Warm-up:

Individual…

Assault bike or Row 2 minutes

Crossover Symmetry

15 Shoulder Dislocates

Group…

200m Run

10 Yoga Push ups

Warm up movements

 

Performance and Fitness:

“12 Days of Christmas”

For time (perform the movements to the tune of “12 Days of Christmas”):

1 – 200 Meter Run
2 – Power Cleans (135/95 lbs.)
3 – Ring Dips or Dips from high rings
4 – Dumbbell Ground to Overhead (#50/35)
5 – Burpees
6 – Toes to Bar
7 – Hand Release Push-ups or HSPU’s
8 – Box Jumps (24″/20″)
9 – Russian Kettlebell Swings (70/53 lbs.)
10 – Pull-ups
11 – Front Squats (135/95 lbs.)
12 – Shoulder to Overhead (135/95 lbs.)

On the first day of Christmas, my coach gave to me: 1-100m Run.
On the second day of Christmas, my coach gave to me: 2-Power Cleans, 1-100m Run.
On the third day of Christmas, my coach gave to me: 3-Ring Dips, 2-Power Cleans, 1-100m Run.
On the fourth day of Christmas, my coach gave to me: 4-DB GTO, 3-Ring Dips, 2-Power Cleans, 1-100m Run.
On the fifth day of Christmas, my coach gave to me: 5-Burpees, 4-DB GTO, 3-Ring Dips, 2-Power Cleans, 1-100m Run.

 

***Partner up to share equipment….partner 1 will start at 3,2,1 go.  Partner 2 will start once partner one comes back from the first 200m run.

 

Mobility:

Roll out and mash

Banded Stretching

Couch Stretch

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