Warm-up:
Individual…
Roe or Bike
Crossover Symmetry
Box Top Pigeon Stretch
Group…
Twisting Lunges Down
Bear Crawl Back
Zombie Walks Down
Butt kickers back
Spiderman Crawl down
High Knees Back
10 Jumping Spiders
10 Squats
Strength and Skill:
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 6 reps
*Sets 1-4 – 6 reps @ 75-82%
*Set 5 – Max Reps @ 80%
During Rest focus mobility to get prepped for workout and setup equipment.
Fitness and Performance:
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75/55 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Mobility:
Mash Quads
Roll Posterior
Pigeon Stretch
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