Warm-up:

Individual…

Row or Bike 2 minutes

Crossover Symmetry

15 Hollow Rocks

Group…

200m Run

20 Waiters Bows

20 Arm Circles

10 Scorpions

10 Yoga Push ups

10 Squats

45 Sec Handstand wall hold

Review the movements

Build to working loads

 

Fitness:

Teams of 3:
AMRAP 7
50 DB Push Press
50 DB Push Press (increase weight)
AMRAP DB Push Press (increase weight again)

rest 3 minutes

AMRAP 7
50 DB Front Squats
50 DB Front Squats
AMRAP DB Front Squats

rest 3 minutes

AMRAP 7
50 DB Hang Power Cleans
50 DB Hang Power Cleans
AMRAP DB Hang Power Cleans

Score is total AMRAP reps totaled together

 

Performance:

“Front Loader”

Teams of 3:
AMRAP 7
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7
50 Front Squats (135/95)
50 Front Squats (155/105)
AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

Score is total AMRAP reps totaled together

 

Mobility:

LAX to Traps/Pecs

LAX to Plantar Fascia

Roll Posterior

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020