banner

THURSDAY 200903

Warm-up

2 minutes on a machine
Banded Lat Stretch
Banded Shoulders

Line Drills….

Butt Kickers Down
High Knees Back
Toe Walks
Heel Walks Back
Spiderman Crawl
Bear Crawl Back

10 Reverse Lunges
10 Hollow Rocks
10 Supermans

Downward Dog
Upward Dog


Skill Practice

5 Minutes of Double Unders Practice


FITNESS 200903

AMRAP 5:
21 Lateral DB hop overs
9 Burpees

1 Minute Rest

AMRAP 5:
Max Calorie Bike

1 Minute Rest

AMRAP 5:
21 Lateral DB hop overs
9 Burpees


PERFORMANCE 200903

AMRAP 5:
21 Double-Unders
9 Burpees

1 Minute Rest

AMRAP 5:
Max Meter Row

1 Minute Rest

AMRAP 5:
21 Double-Unders
9 Burpees


At Home Warm-up

Two sets of:

60 Second Run/Bike/Row/High Knees in Place
*5 Right-Arm Windmills
*5 Left-Arm Windmills
*3 Right-Arm Turkish Get-Ups
*3 Left-Arm Turkish Get-Ups
60 Seconds of Plank Kick Throughs with Hand Tap
Rest 30 Seconds Between Sets

*For any of these movements, use a Kettlebell, Dumbbell, or any lightly weighted object you can.


DB Work

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

Three sets of:

Max Reps of Right Arm Dumbbell Press
Immediately Followed By…
Max Reps of Right Arm Dumbbell Push Press
Immediately Followed By…
100-Foot Right-Arm Overhead Carry

Rest 60 Seconds, then REPEAT with the Left Arm.


AMRAP 15 Run, Swing, Push and Row

When the running clock reaches 35:00, perform the following…

Complete as many rounds and reps as possible in 15 minutes of:

300 Meter Run
20 Russian Kettlebell Swings
15 Push-Ups
10 Kettlebell Bent-Over Rows


Mobility

Couch Stretch
Roll Posterior
LAX to Feet and Shoulders

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin