banner

TUESDAY 200804

Warm-up

200m Jog

Line Drills-
Toe Walk Down
Hell Walks Back
High Knees Down
Bear Crawl Back

20 Arm Circles
Downward Dog
10 Scorpions
5 Push Ups
30 Sec Plank
5 Push ups
10 Hollow rocks
5 Supinated Strict Pullups


Strength and Skill

Complete 4 sets of….

Kneeling Bicep Curl and Press x 6 reps per side
Rest 60 Sec

L-Sit on the Rings or Hollow Hold – 45 sec
Rest 60 Sec

Take 14 minutes to complete.


FITNESS 200804

Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side)
10 Single-Arm Dumbbell Push Press* (right side)
15 Push-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.


PERFORMANCE 200804

Four rounds for time of:

400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 50/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 50/35 lbs)
15 Push-Ups

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Time cap of 17 minutes.


Active Warm up at home

When the clock starts, perform…

Every minute, on the minute, for 15 minutes (5 sets) of:
Minute 1: 60 Seconds of Alternating Cossack Squat
Minute 2: 45-Second Knee Plank Hold
Minute 3: 16 Slow Mountain Climbers – hold each position for one second


Run and Jump

When the clock reaches 20:00, perform…

Against a 2-minute running clock…
25/18 Calorie Assault Bike OR Row OR 300 Meter Run
Max Reps of Jumping Air Squats

Rest for 60 seconds and repeat for a total of FOUR sets.


Mobility

Banded Lats and Shoulders
Roll Posterior and Calves
LAX to pecs and shoulders

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin