- WARMUP
- Shoulder mobility then...
- 3 RNFT
- 10 Empty Bar Thrusters (10 second hold on bottom during 10th rep)
- 10 Supermans
- 10 Pushups
- A. 250M row relay 3x per athlete
- B. AMRAP 12 min
- 14 Wall Balls (20/14)
- 10 Toes to Bar / 14 v-ups
- C. cool down: 1 min plank, 1 min off x3
Tuesday, May 12, 2015
5/13/15
Monday, May 11, 2015
5/12/15
- warmup: Squat clean technique work
- A. Every 2 minutes for 14 minutes - 3 touch and go squat cleans. Start at 40% or less work your way up
- B. 10 min HSPU practice or max unbroken HSPU
- C. 1 mile for time
Sunday, May 10, 2015
5/11/15 - "Isabel"
- A. Single Arm DB/KB row 3x8/arm
- B. lacrosse or foam roll glutes and legs. Work on shoulder mobility led by coach
- C. Isabel
- 30 reps Squat or Power Snatch (135/95)
Friday, May 8, 2015
5/9/15
- teams of 2 or 3
- with a 23 minute running clock perform
- 6 rounds
- 20 Planking Burpees (one planks while other performs burpee over planking partner)
- 16 Partner Situps (both go down and up together)
- then with remaining time one partner performs 400 M med ball run, then tag other partner to do 400 M med ball run alone. Teams of 3 will have 2 partners running then tagging 1 while the first 2 rest.
- Goal is to get as many meters with med ball run as possible within the 23 minutes
- an switch med ball carrier at any point, teammates run together)
Thursday, May 7, 2015
5/8/15
- A. Weighted Pushups 3-3-3-3-3
- Skill review - box jump and thruster efficiency
- B. AMRAP 7
- 3 Thrusters (165/105)
- 5 Box Jumps (30"/24")
- rest 3 minutes
- C. AMRAP 7 minutes
- 3 Thrusters (115/75)
- 5 toes to bar
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