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WEDNESDAY 171018

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 GHD Situps

Group…

15 Good Mornings

10 Squats

Side Lunges Down

Inch Worms Back

5 Burpees

5 Push ups and 5 dive Bomber push ups

Review Power Clean.

 

Movement Prep:

EMOM 6

2 Power Cleans (Building in weight to just above workout weight)

2 Handstand Push ups

 

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:

5 Dumbbell Burpees
10 Dumbbell Walking Lunges

Use the same set of dumbbells for the entire workout. Jump with DBs at your sides on the DB burpee.


Performance:

Complete rounds of 15, 12 and 9 reps for time of:

Power Cleans (185/135 lbs)
Strict Handstand Push-Ups

Time cap of 10 minutes.

Strength and Skill:

Every 2 minutes, for 12 minutes (3 sets of each):

Station 1 – Dumbbell Z-Press x 8 reps @ 2111
(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)

Station 2 – Strict Toes to Bar x 8-10 reps @ 3110
(if you cannot perform with straight legs, try them from a tucked position)

 

Mobility:

Cobra Pose

Scorpion pose holds

Roll Posterior

LAX to Shoulders

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