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WEDNESDAY 190220

Warm-up:

Individual…

Skip rope 2 minutes (varying styles)

Crossover Symmetry

Banded lat Stretch

Group…

Jog Down and Back 3 times

Skip Down and back 2 times

Bunny hop down and back

Bear Crawl down

Backwards Bear Crawl back

30 sec bar hang

5 Strict pullups

10 Push ups

10 Squats

Review the movements and structure

Take 4-5 minutes to run through the movements to prep the body

 

Fitness:

For time:
60 Jumping Lunges
40 Russian Kettlebell Swings
20 Push-Ups
10 Strict Chest-to-Bar Pull-Ups
800 Meter Run (Row 1k or bike 1.5 miles)
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 (Row 1k or bike 1.5 miles)
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

Time cap of 16 minutes.

Strength and Skill:

Every minute, on the minute, for 15 minutes (3 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

LAX to Traps and Shoulders

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