Tuesday- June 6th

June 6, 2017

Weekly Group Warmup

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: (pick one)

 

General Fitness

EMOM for 16 min. (4 sets)

 

1- Back Squat x 6 reps (3 sec. descent)

 

2- Alternating Reverse Lunges w/KB’s x 12 reps

 

3- Hollow Rocks/hold x 30-40 seconds

 

4- Supine-grip Barbell/KB Rows x 8 

       

Performance

Back Squat 

E2MOM for 16 min. (8 sets)

 

1- 5 reps @ 55%

2- 5 reps @ 65%

3- 3 reps @75%

4- 2 reps @85%

5- 2 reps @90%

6- 1 rep @ 95%

7- 2 reps @90%

8- 1 reps @90%

 

WOD

3 rounds for time:

Run 400m

20 Goblet Squats (Rock*- 10 hang squat cleans)

20 Jumping Lunges (Rock*- 10 front-rack lunges)

 

Group Cool-down

Foam roll

Stretch and hold for 60 seconds each: hips, quads, abs

Socialize

 

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