Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Banded Good Mornings

Group…

200m Jog

Leap Frogs Down and Back

High Knees Down

Zombie Walks

10 Scorpions

15 Waiter Bows

10 Squats

5 Burpee Pull ups

Review movements and setup

 

Fitness:

Teams of 3
For Time:
100/75 Calorie Row
100 Box Step Overs
100 Kettlebell Swings
100 DB Thrusters
100 Strict Pull ups or Ring Rows
100 DB Thrusters
100 Kettlebell Swings
100 Box Step Overs
100/75 Calorie Row

 

Performance:

Teams of 3
For Time:
100/75 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (75/55)
100 Thrusters (75/55)
100 Chest to Bar Pull-ups
100 Thrusters (75/55)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/75 Calorie Row

 

Mobility:

Roll Posterior

Mash Quads

LAX to Shoulders/Plantar Fascia/Traps

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MONDAY 181022

October 22, 2018

SATURDAY 181020 “Grace Day”

October 19, 2018

FRIDAY 181019

October 18, 2018