Warm-up:

Individual…

Bike 3 Minutes
Banded Shoulders/Lats

Group…

Coaches Choice

 

Fitness:

Teams of 3
For Time (30 Minute Cap):

3 Rounds:
1,000 Meter Row
30 Strict Pull Ups/Ring Rows

Into…

21 Burpee Box Overs
21 DB Clean and Jerks
21 Burpee Box Overs
21 DB Clean and Jerks
21 Burpee Box Overs
21 DB Clean and Jerks

 

Performance:

Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Chest to Bar

Into…

21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (155/105)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (185/135)

 

Mobility:

Mash Lats
Roll Posterior
LAX to Feet and Shoulders

Read more

SATURDAY 201003

October 2, 2020

FRIDAY 201002

October 1, 2020

THURSDAY 201001

September 30, 2020