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TUESDAY 200114

Warm-up:

Individual…

Bike 3 Minutes
Crossover Symmetry

Group….

7 Min AMRAP at 70% effort

100m Jog or 8 Cal on Bike
Zoombie Walks Down
Lunges Back
5 Burpees
Empty Barbell (5 Hang Clean and Presses) or Plate Ground to Overhead (light)

Review movements and setup for workout….

 

Fitness:

Every 6 minutes, for 30 minutes (5 sets) for times:
400 Meter Run
20 Plate Ground to Overhead
10 Burpees to Bumper Plate

Performance:

Every 6 minutes, for 30 minutes (5 sets) for times:
400 Meter Run
10 Ground to Overhead (115/75 lbs)
10 Bar-Facing Burpees
5 Ring Muscle-Ups

Athletes who do not yet have ring muscle-ups, please omit that portion of the workout and simply focus on the speed of each interval. The goal for this session is speed, run hard, move the barbell quickly and push yourself through the burpees even though you’ll be out of breath. Note times for each of the five sets.

**If raining you can sub 40/30 Cal on Bike or 500m Row

 

Mobility:

LAX to Feet and Shoulders
Roll Posterior
Couch Stretch

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