Monday - May 8

May 8, 2017

Weekly Group Warm-up:

*PVC pass-throughs x 10

*Good mornings w/PVC x 10

*:30 jumprope (doubles or singles)

*High skips

*Floor touches

*:30 jumprope

*Walking quad pulls

*Samson lunges

*:30 jumprope

*3 touches (in a standing straddle, touch the ground 3 times- starting with in front of you,

directly beneath you, and then try to reach behind you)

*Huggers + Skiers x 10 each (arm swings horizontal + vertical)

*1 min. mobilize sore/tight areas

 

 

Strength/Accessory work (choose one or the other)

 

General Fitness

3 Rounds

*Back squat x 10 reps (3 second descent)

*rest 60 seconds

*Hold top of push-up x 60 seconds (advanced: nose-to-wall handstand hold)

*rest 60 seconds

*V-ups x 15-20 reps

*rest 60 seconds

 

Performance

*Back Squat: E2MOM for 10 min (5 sets):

1- 45-55% x 5 reps

2- 55-65% x 5 reps

3- 65-75% x 3 reps

4- 75-80% x 2 reps

5- 80-85% x 2 reps

 

followed immediately by

 

*Back Squat: E2MOM x2

70-75% x 10 reps

 

WOD

3 Rounds

*Run 400m

*50-ft walking lunges w/kb Farmer’s Carry 50/35

*50 double-unders (100 singles)

*50-ft walking lunges w/kb Farmer’s Carry

*1 minute rest

 

 

Group Cool-down

Foam roll

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

Socialize

 

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