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WEDNESDAY 190102

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group…

200m Jog

Pigeon Stretch both sides

10 Waiter Bows

10 Push ups

10 DB curl to press each side (lighter weight)

20 In place lunges

Review the workouts AND then setup for EMOM warm-up….

 

8 Minute EMOM warm-up:

Station 1: 2 Clean and Jerks (squat)

Station 2: 4 Burpees (casual pace) over the bar if you like

(The goal is to get the body warmed up and ready for the workout- to dial in technique and to build a strategy for the workout)

 

Fitness:

For time:
400 Meter Run
30 Alternating Single-Arm Dumbbell Snatches
30 Push-Ups
400 Meter Run
20 Alternating Single-Arm Dumbbell Snatches
20 Push-Ups
400 Meter Run
10 Alternating Single-Arm Dumbbell Snatches
10 Push-Ups

 

Performance:

For time:
400 Meter Run
15 Ground to Overhead (135/95 lbs)
30 Push-Ups
400 Meter Run
10 Ground to Overhead
20 Push-Ups
400 Meter Run
5 Ground to Overhead
10 Push-Ups

Time cap of 18 Minutes.

 

Mobility:

LAX to Pecs/Shoulders

Roll Posterior

Mash Calves/Achilles

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