banner

WEDNESDAY 171011

Warm-up:

Individual…

Row or Bike 2 minutes

Wrist Stretch mobility

10 High Box Step Ups

Group…

200m Jog

Pigeon Stretch Each side

10 Squats

10 Jumping Spiders

10 Cat and Cows

Review the Hang Clean and Warm up the movement

 

Strength and Skill:

Five sets of:

Hang Clean x 3 reps
Rest 2-3 minutes

(Work on pulling under the bar today)

Take 15 minutes to complete.

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:

15 Kettlebell Swings
15 Wall Ball Shots
10 Single-Arm Kettlebell/Dumbbell Push Presses (5 each arm)

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:

15 Kettlebell Swings (32/24 kg)
15 Wall Ball Shots (20/14 lbs)
10 Single-Arm Kettlebell/Dumbbell Push Presses (5 each arm)

 

Mobility:

Roll Posterior

Mash Quads

Prone Facing Scorpion stretch

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin