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SATURDAY 180714

Warm-up:

Individual….

Run or Row

Crossover Symmetry

10 Hollow Rocks

Group…

200m Jog

Abmat pizza game for 1 minute (Abmat or 10# plate)

Partner Leap Frog Down and Back

Downward Dog to open up Hamstrings and Calves

Upward Dog

10 Scorpions

10 Push ups

10 Kipping swings

10 Scap Pullups

Accumulate 15 KB Swings and Goblet squats

Discuss the workout and movements….

 

Fitness:

Teams of 3, For Time (30 Minute Cap):

90/60 Calorie Row or Bike

60 Box Step Overs
60 DB Power Cleans
60 Ab Mat Situps
60 DB Push Press
60 Box Step Overs

90/60 Calorie Bike

60 Box Step Overs
60 DB Power Cleans
60 Abmat Situps
60 DB Push Press
60 Box Step Overs

90/60 Calorie Bike

 

Performance:

Teams of 3, For Time (30 Minute Cap):

90/60 Calorie Bike

60 Box Jump Overs (24/20)
60 Power Cleans (155/105)
60 Toes to Bar
60 Push Jerks (155/105)
60 Box Jump Overs (24/20)

90/60 Calorie Bike

60 Box Jump Overs (24/20)
60 Power Cleans (135/95)
60 Toes to Bar
60 Push Jerks (135/95)
60 Box Jump Overs (24/20)

90/60 Calorie Bike

 

Mobility:

Mash Quads

Roll Hamstrings

Couch Stretch

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