Warm-up
Banded Lat Stretch x 30-60 seconds per side
Banded Sampson Stretch x 30-60 seconds per side
Lateral Banded Walks x 30 seconds each direction
Scapular Pull-Ups x 10-15 reps
Followed by…
30 Seconds Assault Bike/Rower
15 Squats
20 Seconds Assault Bike/Rower
10 Squats
10 Seconds Assault Bike/Rower
5 Squats
Followed by…
Three Sets:
1 Cluster* + 2-3 Front Squats (use light to medium weight barbell or dumbbells)
Strength and Skill
Every 2 minutes, for 12 minutes (6 sets):
Power Clean + Front Squat reps
*Set 1 – 3 reps
*Set 2 – 3 reps
*Set 3 – 2 rep
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 reps
Build to a heavy complex for the day.
FITNESS 200818
For time:
75/50 Calories of Rowing on Concept 2
30 Kettlebell Front Squats
30 Burpees
“Charley Horse”
For time:
50/35 Calories of Assault Bike
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24″/20″)
Barbell should start from the ground.
Time cap of 12 minutes.
At Home Warm-up
When the clock starts, perform…
Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
3 Cossack Squat Each Side
10 Single Leg Ground to Sky Touches
10 Alternating Lunges
30 Second Plank Hold
immediately into…
Complete as many rounds and reps as possible, at 75-80% effort, in 3 minutes of:
5 Broad Jumps
30 Hold in the bottom of a squat
7RFT – Run lunge squat
Seven rounds for time of:
200 Meter Run
10 Jumping Lunges
20 Air Squats
Mobility
Mash Quads on Roller
Roll Posterior
Couch Stretch
Roll Lats on Roller
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