banner

SATURDAY 180818

Warm-up:

Individual….

Bike or Row

Crossover Symmetry

15 Dislocates

Group…

200m Jog

20 Arm Circles

10 Bear Hugs

Downward Dog and Cobra Pose

Spiderman Pose each side

10 Mountain Climbers

10 Push ups

10 Waiter Bows

10 Squats

Review the layout of the workout and movements….

Setup with Rowers/bikes in one designated area

Warm up to 3rd weight prior to starting….

 

Fitness:

Teams of 3
For Time (30 Minute Time Cap):
320 Alternating DB Snatches*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
40/30 Calorie Bike
30 AbMat Situps

Weight Climbs Every 50 reps

 

Performance:

Teams of 3
For Time (30 Minute Time Cap):
250 Power Snatches*

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 reps:
Weight 1 – 75/55
Weight 2 – 95/65
Weight 3 – 115/80
Weight 4 – 135/95
Weight 5 – 155/105

 

Mobility:

Roll Posterior

Mash IT Bands and Quads

LAX to Shoulders and Traps

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin