Monday- June 19th

June 19, 2017

Weekly Group Warm-up

 

PVC Warm-up 

Jumping Squats x 10

Floor Touches 

Burpees x 10 (Reach to pull-up bar on the jump)

Quad Pulls

Mountain Climbers x 20

Open the Gate/Close the Gate x10 each side

Pigeon Stretch x 30sec. each side 

Handstand Hold x 60sec. (accumulated)

 

*Strength/Accessory Work (pick one)

General Fitness

3 Rounds of:

1- Goblet Squats x 8-10reps  (3sec. descent)

2- Negative Pull-ups x 6-8reps (NO bands) 

       

 

3- Side Planks x 30-45sec. each side

               rest 45 seconds between movements

 

Performance

4 sets of:

FRONT SQUAT x 3 reps @65-75% w/3 second descent

       rest 20 seconds

Max UNBROKEN Double-Unders

        rest 2-3 minutes

 

*WOD

 

10min. AMRAP

5 Hang Cleans (135/95)

10 Front Squats

15 Burpees (plate-facing)

-*Face the plate, do a burpee then jump or step OVER the plate. (You may also step or jump ON the plate and step or jump off.)

 

*Cool-down

Foam Roll

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

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