banner

SATURDAY 171230

Warm-up:

Individual…

Run/Row/Bike

Crossover Symmetry

15 Banded Good Mornings

Group…

200m Jog

20 Arm Circles

10 Jumping Jacks

Pigeon Stretch

Cobra Pose

10 Scorpions

10 Waiters Bows

 

High Knees down

Bunny Hops back

Review movements….

 

Fitness:

Teams of 4:

On the Minute x 24 (6 Rounds)
Station 1 – 1 Round of “Cindy”
Station 2 – 12 DB Power Snatches
Station 3 – Max Calorie Bike/Rower
Station 4 – Rest

 

Performance:

“Any Minute”

Teams of 4:

On the Minute x 24 (6 Rounds)

Station 1 – 1 Round of “Cindy”
Station 2 – 10 Hang Power Snatches (95/65)
Station 3 – Max Calorie Bike/Rower
Station 4 – Rest

1 Round of “Cindy” – 5 Pull-ups, 10 Push-ups, 15 Air Squats. Score is Total Calories.

 

Mobility:

Coach led stretching and mobility as a group

 

 

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin