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TUESDAY 170131

Warm-up:

Individual….

Skip Rope for 2 minutes with some Double Under practice

10 Yoga Push ups

15 Dislocates

Group…

Bear Crawl Down

Crab Walk Back

Press Skill Work to warm up for 10 minutes

 

Strength and Skill:

Complete in 15 minutes….

Five sets of:

Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead – goal is to press 4-5% more than you used on
January 25, 2017)

Rest 2 minutes

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Pull-Ups
9 Dumbbell Push Presses
12 Alternating Reverse Lunges with Dumbbells

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
15 Push Press (115/75 lbs)
15 Pull-Ups

 

Mobility:

LAX to shoulders/traps

Roll Posterior

Mash Calf/Achilles on KB handle

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