banner

WEDNESDAY 190327

Warm-up:

Individual…

400M jog

Crossover Symmetry

Group….

Butt Kicker Down

High Knees back

12 Waiter Bows

5 Burpees

Bear Crawl Down

Backwards Bear Crawl Back

:30 Sec Bar hang to warm up grip

Review the work out and pieces, then setup a EMOM warm up…

 

6 minutes EMOM

 

Fitness:

5 Burpees

5 KBS

 

Performance:

3 Burpees

2 Power cleans starting with empty bar

2 Pullups building into either a muscle up or chest to bar for the workout

 

 

Fitness:

Every 3 minutes, for 24 minutes (8 sets) for max load:
400 Meter Run
16 Kettlebell Swings
8 Stationary Dips

 

Performance:

Every 3 minutes, for 24 minutes (8 sets) for max load:
400 Meter Run
3 Ring Muscle-Ups
3 Power Cleans

Athletes may only take 3 attempts at the cleans per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 6270 lbs; 22/24.

 

Mobility:

LAX to pecs/traps/plantar fascia

Roll Posterior

 

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin