banner

SATURDAY 180505

Warm-up:

Individual…

Run, Row or Bike

Crossover Symmetry

12 Banded Good mornings

Group…

200m Jog

High Knees Down

Bear Crawl Back

Butt Kickers Down

Ostrich Walks Back

10 Scorpions

Cobra Pose

10 Squats

Review movements and setup….

 

Fitness:

Teams of 3
For Time (25 Minute Cap):

400 Meter Run with Med ball
100 Kettlebell swings
400 Meter Run with Med ball
80 Hang DB Power Cleans
400 Meter Run with Med ball
60 DB Front Squats
400 Meter Run with Med ball
40 DB Push Press
400 Meter Run with Med ball
20 Man Makers

*Run as a group and the Med Ball cannot touch the ground on the run

 

Performance:

Teams of 3
For Time (25 Minute Cap):

400 Meter Run with KB (53/35#)
100 Deadlifts (155/105)
400 Meter Run with KB (53/35#)
80 Hang Power Cleans (155/105)
400 Meter Run with KB (53/35#)
60 Front Squats (155/105)
400 Meter Run with KB (53/35#)
40 Push Jerks (155/105)
400 Meter Run with KB (53/35#)
20 Clusters (155/105)

*Run as a group and the KB cannot touch the ground on the run

 

Mobility:

Mash Calves and Achilles

Roll Posterior

Mash Quads

Banded Shoulders

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin