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THURSDAY 200827

Warm-up

200m Jog

Line Drills

Toe Walks Down
Heel Walks Back
Walking Lunges Down
Butt kickers Back
Ostrich Walks Down
Bunny Hops Back

15 Dislocates
10 Good Mornings
10 Leg Swings
10 Squats

With an Empty barbell…
Warm up the front rack- then….

EMOM 5

1 Power Clean
1 Front Squat
1 Push Jerk

**Increasing weight to 10-20% more than workout load.


FITNESS 200827

3 Rounds:
800 Meter Run
5 Rounds of “ DB Macho Man”

1 Round of Macho Man:
3 DB Power Cleans
3 DB Front Squats
3 DB Push Press

Time cap of 28 minutes.


PERFORMANCE 200827

3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” (135/95)

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

Time cap of 28 minutes.


At Home Warm-up

When the clock starts, perform…

Two sets of:

60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Pigeon Pulses Each Side
45 Seconds of Right Arm Suitcase Carry
30 Seconds of Right Arm Dumbbell Deadlifts
45 Seconds of Left Arm Suitcase Carry
30 Seconds of Left Arm Dumbbell Deadlifts


At Home Strength – Pull and Squat

When the running clock reaches 15:00, perform the following…

Four sets of:
4-6 Tempo Dumbbell or Kettlebell Front Squats @ 3 sec descend and 3 sec ascend
30 Seconds Max Reps Dumbbell or Kettlebell Front Squats (NO TEMPO)
6-8 Tempo Strict Pronated Grip Pull-ups @ 3 sec descend

Rest 60 seconds

*This is the final progression of the last few weeks, we have changed the tempo, and added a non-tempo component. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!


AMRAP12 at Home

When the running clock reaches 38:00, perform the following…

Complete as many rounds and reps as possible in 12 minutes of:

20 Kettlebell Sumo Deadlifts
15 Dumbbell Overhead Triceps Extensions
10 Dumbbell Hammer Curls
60 Second Weighted Plank


Mobility

LAX to Feet
Mash Quads
Roll Posterior
Pigeon Stretch

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