Friday, June 7th
Warm-up
Warm-up
A. Row/Bike/Ski/Run
1 minutes @low intensity
30 seconds goblet squat hold (at the bottom)
1 minutes @low intensity
30 seconds goblet squat hold (at the bottom)
B. Mobility
Bretzel stretch
90 seconds/side ? v=P0mW8UOO_OQ
C. 2 round
5 scap pulls
10 seconds single arm ring row hold
5/5 single arm KB strict press
5/5 single arm KB windmills
Stability
Metcon (Weight)
Bulgarian split thruster
4 x 6/leg @ moderate
4 x 6/leg @ moderate
Metcon
Metcon (Time)
5 rounds
5 Clean and jerk @185/135
20 Wallballs @30/20
5/5 front rack lunges @185/135
250m recovery row
5 Clean and jerk @185/135
20 Wallballs @30/20
5/5 front rack lunges @185/135
250m recovery row
Comp: C&J @225/155
Comp
Power conditioning
Metcon
4 sets
50’/50′ Explosive crossover sled drag
5/5 Explosive rotational lunges swings
5 Slam balls
rest 1:1
50’/50′ Explosive crossover sled drag
5/5 Explosive rotational lunges swings
5 Slam balls
rest 1:1
Post chain
Metcon
3 sets
10/10 banded unilateral KB RDL
10/10 single leg glute bridge
100’ D-ball carry @ 150/100
10/10 banded unilateral KB RDL
10/10 single leg glute bridge
100’ D-ball carry @ 150/100
Core
GHD Situps (100 reps)
Stability
Metcon
Poliquin step ups
3 x 8/8, tempo 3-1-3-0
3 x 8/8, tempo 3-1-3-0
Explosive rotational unges swings: