banner

SATURDAY 170916

Warm-up:

Individual…

Bike or Row 2 minutes

15 Leg Swings

10 Good Mornings

Group…

200m Jog

15 Waiters Bows

3 movements in 3 minutes

-Squats

-Situps

-Jumping Jacks

Review the workout and prep movements…

 

Fitness:

In teams of three, complete the following for time:

1200 Meter Relay Run
120 Kettlebell Swings
90 Jumping Lunges or Alternating Reverse Lunges
60 Box Step-Overs with Dumbbells or KBs
1200 Meter Relay Run
120 Kettlebell Swings
90 Jumping Lunges or Alternating Reverse Lunges
60 Box Step-Overs with Dumbbells or KBs
1200 Meter Relay Run

 

Performance:

In teams of three, complete the following for time:

1200 Meter Relay Run
120 Double-Unders
90 Power Cleans (115/75 lbs)
60 Box Step-Overs with Dumbbells or KBs (50/35 lb DBs)
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans
60 Box Step-Overs with Dumbbells or KBs
1200 Meter Relay Run

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. Tell your teammate when you are strong and can keep going, and tell them when you need assistance before you expected to need it. The key to quick times is communication and quick transitions.

 

Mobility:

Roll Posterior

LAX to Plantar Fascia

Mash Quads

Stretch Calves

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin