Monday- June 12th

June 12, 2017

Weekly Group Warm-up:

 

PVC pass-throughs x 10

Good mornings w/PVC x 10

200m Run

High Knees

Karaoke

Floor Touches

High Kicks

Butt Kickers

Bear Crawl

Hip Swings 4 ways x8 each

Cossack Stretch (accumulate 30sec. each side)

Arm Circles 

 

1 min. mobilize sore/tight areas

 

 

Strength/Accessory work (pick one)

 

General Fitness

 

3 Rounds of:

1- Back Squat x 10 reps (2 sec. descent)

2- Barbell Hip Thrusts x 12

3- Reverse Snow Angels x 20 (SLOW and controlled)

         rest 90 sec. between sets

 

Performance

 

E2MOM x 6 sets

BACK SQUAT

1- 5 reps @55%

2- 5 reps @65%

3- 3 reps @75%

4- 2 reps @85%
5- 2 reps @90 %
6- 1 rep @95%

rest 2 full minutes, then

2x1 rep @101-105% of previous max (rest 3 minutes between attempts)

 

WOD

15 min. AMRAP

10 Hang Cleans (95/65)

20 Walking lungs (w/KB in Farmer Carry)

30 Double-unders (90 SU)

 

Cool-down

Foam roll

Stretch and hold for 60 seconds each: hamstrings, quads, glutes

Socialize

 

 

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