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THURSDAY 200924

Warm-up

Coaches Choice…


Strength and Skill

Pick two things you want to “practice” today….

Every 90 sec for 4 sets or 12 minutes:

Odd Minutes: skill #1
Even Minutes: skill #2


FITNESS 200924

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Row (for calories)
Minute 2 – Burpee Box Step-Overs
Minute 3 – Strict Pull-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)


PERFORMANCE 200924

Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Assault Bike or Ski Erg (for calories)
Minute 2 – Burpee Box Jump-Overs (24″/20″)
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)


At Home Warm-up

Two sets of:

30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar

Rest 30 seconds

12 Alternating Bowler’s Squats
12 Alternating Cossack Squats
12 Band Pull-Throughs
Rest as needed


At Home EMOM 30

Every minute, on the minute, for 30 minutes (10 sets) of:

Station 1 = 10 Air Squats + hold Wall Sit until clock reaches :45
Station 2 = 10-15 Burpees
Station 3 = 20 Mountain Climbers + hold Plank until clock reaches :45


Mobility

LAX to Feet and Pecs
Roll Posterior
Pigeon Stretch

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