Tuesday- June 27th

June 27, 2017

Weekly Group Warmup

 

 

PVC Warm-up

30 Jumping Jacks

Butt Kickers

Burpee Broad Jumps

Lunge w/elbow drop + twist towards back wall (all on same side)

Bear Crawl

Cossack Squats x 12

Inchworm w/push-up x 5

Huggers/Skiers x 10 each

Arm Circles (https://www.youtube.com/watch?v=ZOk1Wp2zEos)

Couch Stretch

 

Strength/Accessory Work: (pick one)

 

General Fitness

4 Rounds of:

 

1- Single-arm Waiter Carry Lunges x10 each arm

        (https://www.youtube.com/watch?v=qvjrS-tjBH0)

2- Ring Rows x 10-12 reps (slow + controlled)

3- Double-unders x 30 seconds

 

         rest 45 sec. between movements       

 

Performance

4 Rounds of:

1-Bulgarian Split Squat x 6-8 reps each leg (3 sec. descent) https://www.youtube.com/watch?v=W5H-0DMiclY Practice WITHOUT Barbell first!

2-Plank Hold x 60 seconds

           rest 60 seconds between movements

 

 

*WOD

 

5 Rounds:

15 KB Thrusters

15 GHD’s

 

 

Optional:

400m Sandbag Walk

 

*Cool-down

Foam Roll

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

Socialize

 

 

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