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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FRIDAY 20210416
