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WEDNESDAY 180131

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group…

200m Jog

15 Leg Swings

12 Dislocates

12 Good Mornings

10 Scorpions

Butt Kicker Down

High Knees Back

Karaoke Down and Back

10 KB Swings

10 Goblet Squats

Review movements

 

Fitness:

For time:
60 Jumping Lunges
40 Russian Kettlebell Swings
20 Push-Ups
10 Strict Chest-to-Bar Pull-Ups
800 Meter Run
10 Strict Chest-to-Bar Pull-Ups
20 Push-Ups
40 Russian Kettlebell Swings
60 Jumping Lunges

Performance:

For time:
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

Time cap of 22 minutes.

 

Strength and Skill:

Every minute, on the minute, for 10 minutes (2 sets of each):

Minute 1 – Supine Ring Rows x 8-10 reps @ 2 sec descend
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

 

Mobility:

Mash Lats on Roller

Roll Posterior

Mash Quads

LAX to Plantar

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