Today: A. 3 Sets of 10 single arm Dumbell bent over Rows (each arm). Go up each set B. 4 rounds for time: 16 overhead walking lunges 16 Plate ground to overhead Run 200m
Today: 3 rounds for time: 15 DB thrusters (30, 20) 15 (depending on level) Jumping pull-ups or Ring Rows. *Pick the harder of the to movements an challenge yoursefl **Keep intensity very high.
Today: 20 minutes AMRAP: 5 burpees 10 full sit-ups 15 MTN Climbers 20 Squats 25 Hollow Rocks
Today: 5 rounds for time: 30 Jump ropes 20 Hand release push-ups 10 Heavy KB front squats
Practice your efficient and safe jumping technique EMOM for 16 minutes ODD: 20 jumping lunges EVEN: 20 V-ups
AMRAP in 15 minutes 5x KB clean right arm + 5 Front squats, 5x KB clean left arm 5 front squats 10 steps walking lunge with KB + 10 swings
Today: 3 min AMRAP 30 Jump ropes 20 Mountain Climbers Rest 1 minute 3 min AMRAP 15 DB thrusters 5 Burpees Rest 1 minute 8 min AMRAP 10 DB man makers 30 Jump ropes
Today: How to: Jumping lunge and knee safety while jumping AMRAP in 15 minutes. 10 Jumping lunges *each leg 20 Bicycle kicks 30 Sit-ups
Today: Perfect push-up review 30-25-20-15-10 Push-ups Wall balls
Today: You guys ever heard of Fight Gone Bad?? 3 rounds: 1 minute of jumping lunges 1 minute of Push-ups 1 minute of KB swings 1 minute of Box jumps 1 minute rest
Congrats again to everyone who competed in this years Open. Thank you to all those who came out to watch and support.
We are continuing on with our squat therapy this week. Concentrate on feeling what your body is doing during your squat therapy. Feel what happens when you first hinge your hips back, feel what happens when you push your knees out and what is going on with your ankles. You body will tell you what you need to work on. It may not be THE problem though. There may be something going on elsewhere that is inhibiting movement so, if you don’t know or you’re not sure ask me. Ask a coach and we will help you or find out what the answer is.
Train hard and have fun this week!
Back Squat 6×2 @ 85% of 1Rm