2020/12/05

General Warm-Up
Warm-up
25 Jumping jacks
25 Front jumping jacks
10/10 Spiderman lunges
10/10 Lateral lunges
Inchworm + push-ups (5, 4, 3, 2, 1 push-ups).
10/10 Speedskaters
10/10 Arm circles, forward/backward.
10 Arm pretzels
10/10 Shoulder rolls, forward/backward.
0:30/0:30 Lateral neck stretch
0:30/0:30 Posterior neck stretch
10/10 Wrist circles

Skill and Build Up
Warm-up
Front Squat Prep (~5:00)
2 Rounds
10/10 Quadruped rotations, slow
5 Squat therapy reps
5 Paused front squats

Notes
Use a 31×3 tempo for all reps.
*0:03 down, 0:01 bottom, fast up and 0:03 top.

Build Up (~4:00)
0:30 Row, bike, or run
5 Swings (with the object being used in the workout)
5 Front squats (workout weight, rx = 95lbs/65lbs)

Metcon
Metcon
Every 4:00 for 20:00 (5 sets)
15cal/12cal Bike or row
15 Kettlebell swings (53lbs/35lbs)
15 Front squats (95lbs/65lbs)

KETTLEBELLS/Dumbbells
Every 4:00 for 20:00 (5 sets)
15cal/12cal Bike/row or 200m run
15 Kettlebell or dumbbell swing
15 Kettlebell or dumbbell goblet squat

Notes
If the load is light on the goblet squat, athletes can do a double dumbbell/kettlebell front squat.

BAG/backpack
Every 4:00 for 20:00 (5 sets)
15cal/12cal Bike/row or 200m run
15 Bag/backpack swings
15 Bag/backpack front squats

Notes
Increase the reps to 20 on the front squats if the load is very light.

BODYWEIGHT
Every 4:00 for 20:00 (5 sets)
15cal/12cal Bike/Row or 200m run
15 Prisoner good morning jumps (hands behind the head)
15 Jumping sit-ups

Notes
Perform the eccentric phase of the prisoner good morning under control before performing an explosive jumping phase.

Notes
This is intended to be a near sprint effort on each interval. Faster intervals could be completed in under 2:00 while all athletes should strive for a variation that allows for no sets to go longer than 3:00. The loads on the swings and front squats should be light enough to complete unbroken with fast transitions.

Cool Down / Mobility
Warm-up
4 Rounds NOT for time
15 Side Plank Dips, left
0:15 Side plank hold, left
15 Side plank dips, right
0:15 Side plank hold, right

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