Monday- May 15th

May 15, 2017

Weekly Group Warmup:

PVC pass-throughs x 10

Good mornings w/PVC x 10

100m run

“Open the gate” (see video below)

“Close the gate”

100m run

High Kicks

Floor touches

100m run

Inchworm x 5

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

1 min. mobilize sore/tight areas

 

 

Monday's Workout:

 

Strength/Accessory Work: (pick one)

 

General Fitness

3 rounds of:

 

1- Supine Ring Rows x 10-12

           rest 45 seconds

 

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

         rest 45 seconds

 

3- L-sit or hollow hold x 60 seconds (accumulate 60s if you can’t do it unbroken)

        rest 45 seconds

 

Performance

Pause Front Squat- Hold for 1 sec at the bottom

 

1- 45% x 5 reps

2- 55% x 4 reps

3- 65% x 3 reps

4- 75% x 2 reps

5- 80% x 2 reps

 

Rest 1 minute between sets (or more if needed)

 

WOD

Complete 3 rounds of:

 

In 3:00, row 500m + max reps pull-ups

Rest 2 minutes

 

Group Cool-down

Foam roll

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

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