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TUESDAY 200818

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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