WARMUP
400 RUN or ROW- Dynamic Stretches- RED LINE Mobility
Clean Max
Clean -1 set = Hang Pull, HPC, HSC - 6 sets from lite to moderate weight THEN... 4-6 singles establishing max lift
Saturday 12.3.16
WARMUP
row 500
walking high kicks to rig
10 hanging knee raises
run 50m
walking butt kicks to rig
10 hanging knee raises
run 50m
broad jumps
10 hanging knee raises
run 50m
10 air squats
walking high kicks to rig
10 hanging knee raises
run 50m
walking butt kicks to rig
10 hanging knee raises
run 50m
broad jumps
10 hanging knee raises
run 50m
10 air squats
2 person partners
3rds
40 cal bike
30 straight arm kb lunges
20 hspu
10 rope climb
3 rds
40 row
30 wb
20 ball slam
10 wall walk
3 rds
40 DL
30 PC
20 PP
10 Burpees
Friday 12.2.16
WARMUP
run 400 m
walking high kicks to rig
10 hanging knee raises
broad jumps to front
20 air squats
walking butt kicks to rig
walking high kicks to rig
10 hanging knee raises
broad jumps to front
20 air squats
walking butt kicks to rig
WLC Benchmark
3RDS
1 min max burpees
1 min max box jumps
1 min HRPU
1 min rest
1 min max burpees
1 min max box jumps
1 min HRPU
1 min rest
EMOM 40/20
12 min emom 40/20
odd
1.3.5.7.9
Clean & Press 155/105, 135/85, 115/75, 95/65, 75/45
even
2,4,6,8,10
pull ups
odd
1.3.5.7.9
Clean & Press 155/105, 135/85, 115/75, 95/65, 75/45
even
2,4,6,8,10
pull ups
200 no weight sit ups
start with knees up. hand behind head, touch elbows to knees than open up, tap feet on floor and reconnect again... and repeat
start with knees up. hand behind head, touch elbows to knees than open up, tap feet on floor and reconnect again... and repeat
Wednesday
WARMUP
200m run
10 high kicks
10 pvc pass thrus
10 pvc air squats
10 high kicks
10 pvc pass thrus
10 pvc air squats
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3 Partner ROW Relay -
2rds each
a1 row 250
a2 burpees
a3 air squats
Gymnastics Skills
Coach led progression & skill training
Whitten
5 Rounds for Time:
22 Kettlebell swings, rx70/53, 53/35, 35/26
22 Box jump, rx 24/20, 20/12 (rx must jump)
Run 400 meters
22 Burpees (jump and clap hands over head)
22 Wall ball shots, rx 20/14, 14/10
22 Kettlebell swings, rx70/53, 53/35, 35/26
22 Box jump, rx 24/20, 20/12 (rx must jump)
Run 400 meters
22 Burpees (jump and clap hands over head)
22 Wall ball shots, rx 20/14, 14/10
CORE WORK
5sec hold 3sets x 10 reps
5sec hold 3sets x 10 reps