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WEDNESDAY 190410

Warm-up:

Individual…

Foam Roll 2 minutes

Bike 3 minutes

Group…

Coaches Choice….

 

 

Strength and Skill:

Deadlift x 15 reps @ 2 sec descend
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps OR L-Seated Presses
Rest 2 minutes
Deadlift x 10 reps @ 2 sec descend
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps  OR L-Seated Presses
Rest 2 minutes
Deadlift x 5 reps @ 2 sec descend
Rest 15-20 seconds
60 seconds of Strict Handstand Push-Ups x Max Reps  OR L-Seated Presses

 

Fitness:

Against a 2-minute running clock, complete as many rounds and reps as possible of:
6 Dumbbell Box Step-Overs
12 Dumbbell Push Presses
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

Performance:

Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Power Cleans (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

Mobility:

LAX to Feet and Shoulders

Roll Posterior

Banded Hamstrings

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