banner

SATURDAY 170318

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Leg Swings

Group…

Run 200m

10 Yoga Push ups

15 Good Mornings

15 Squats

Warm up movements

 

Fitness:

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Burpees
7 Dumbbell Thrusters
7 Box Jump or Step-Overs

Rest until the running clock reaches 20:00, and then…

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Box Jump or Step-Overs
9 Dumbbell Push Press
9 Stationary Dips

 

Performance:

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

7 Burpee over the bar
7 Thrusters (135/95 lbs)
21 Double-Unders

Rest until the running clock reaches 20:00, and then…

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Burpee over the bar
9 Push Press (135/95 lbs)
9 Ring Dips

 

Mobility:

Mash Quads

Roll Posterior

Mash Triceps

Read more

Search

+
WordPress Image Lightbox Plugin