Warm-up:
Individual….
Skip Rope for 2 minutes various styles
Accumulate 25 KB Swings
300m Row
Group…
400m Run
Banded Shoulders and Lats
Spiderman Crawl Down
Samson Lunges Back
Fitness:
Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 45 seconds
Single Leg Hip Bridge x 6-8 reps each leg @ 3 sec descend
Rest 45 seconds
Dumbbell Alternating Reverse Lunges x 10 reps each leg
Rest 45 seconds
WoD:
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings
Max Reps of Barbell or Dumbbell Thrusters
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.
Performance:
Four sets of:
Push Press x 2-4 reps
Rest 60 seconds
Plank from low Rings x 60-90 seconds
Rest 60 seconds
WoD:
Against a 60 second running clock, for a total of five sets, perform as many reps as possible of:
10 Kettlebell Swings (32/24 kg)
Max Reps of Thrusters (75/55 lbs)
Rest 60 seconds between sets.
Score is max number of thrusters completed during the workout. Note reps performed each set as well so that you can track your consistency – or drop off.
Group Cooldown: 200m Walk/Jog
Mobility:
Lax to Pec/Shoulders
Lax to Traps
Roll Posterior
Couch Stretch each side for 2 minutes
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SATURDAY 20210417
FRIDAY 20210416
