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SATURDAY 180915

Warm-up:

Individual…

Row or Bike to elevate body temp

Banded Hamstrings

Monster Walks

Group…

200m Jog (50m breaks of- Butt Kickers, High Knees, Side shuffle, Hard run)

Bunny Hops Down

Ostrich Walks Back

10 Jumping Lunges

Downward Dog

30 Sec Plank Hold

Review the movements and setup…

 

Fitness:

In teams of three, complete the following for time:
1200 Meter Relay Run
120 Kettlebell Swings
90 Jumping Lunges or Alternating Reverse Lunges
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run
120 Kettlebell Swings
90 Jumping Lunges or Alternating Reverse Lunges
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run

 

Performance:

In teams of three, complete the following for time:
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans (115/75 lbs)
60 Box Step-Overs with Dumbbells (50/35 lb DBs or KBs)
1200 Meter Relay Run
120 Double-Unders
90 Power Cleans
60 Box Step-Overs with Dumbbells
1200 Meter Relay Run

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit.  The key to quick times is communication and quick transitions.

 

Mobility:

LAX to Glutes and Plantar Fascia

Roll Posterior

Mash Calves/Achilles

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