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TUESDAY 170124

Warm-up:

Individual….

Row 500m

10 Inch Worm Push ups

15 Hollow Rocks

Group…

200m Run

20 Banded Good Mornings

Monster Walks

Straight Leg Bear Crawl Down

High Knees Back

 

 

Strength and Skill:

Deadlift for 18 minutes:

*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps

Rest 3 minutes between sets.

If you do not know your 1-RM deadlift, use today to build to something that feels “heavy” for 2 reps, but that is not so heavy that you compromise positioning and mechanics.

 

Fitness:

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

12 Kettlebell Swings
12 Alternating Reverse Lunges with KB Goblet Hold
200 Meter Run

 

Performance:

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

9 Deadlifts (225/155 lbs)
12 Box Jumps (24″/20″)
200 Meter Run

 

Mobility:

Roll Posterior

LAX to Plantar Fascia

Couch Stretch

 

Box Brief:

*********This weekends schedule due to hosting a coaches seminar:
Friday: 4 and 5pm classes
Saturday no classes
Sunday: 1 and 2pm classes

**********We are nearing the end of the gym build out…..YAY.  Thank you for all your patience as things get improved!

**********Intramural Open:  Don’t forget to sign up for the draft!

 

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