Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Hollow Rocks

Group…

200m Jog

15 Dislocates

10 Good Mornings

Karaoke Down and Back

Burpee Broad Jumps Down

Bunny Hops Back

10 Scorpions

10 Yoga Push ups

Fun Saturday….5 Armless Burpees for time (winner gets a FREE Kill Cliff)

Review Movements and then warm them up

 

 

Fitness:

Teams of 3

AMRAP 25:
100/70 Calorie Row
100 KB Swings
80/60 Calorie Row
80 Hang DB Power Cleans
60/45 Calorie Row
60 DB Front Squats
40/30 Calorie Row
40 DB Push Presses
20/15 Calorie Row
20 Man Makers (Push up , Row, Push up, Row, Power Clean, Push Press)

 

Performance:

“Hard Pass”

Teams of 3

AMRAP 25:
100/70 Calorie Row
100 Deadlifts (135/95)
80/60 Calorie Row
80 Hang Power Cleans (135/95)
60/45 Calorie Row
60 Front Squats (135/95)
40/30 Calorie Row
40 Push Jerks (135/95)
20/15 Calorie Row
20 Clusters (135/95)

 

Mobility:

Mash Quads

Roll Posteriors

LAX traps and Plantar Fascia

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SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020