Friday, June 29, 2018

Pec Minor Smash & Stretch

5min General Warm Up

3 Rounds
20m Wheelbarrow Walk (w a partner)
5/5 Cossack Squat
5 KB Kang Squat
5 Straddle Straight Leg Raises (scale to 1 leg @ a time)
into:
5 Rounds
200m Sprint
Rest 1min
into:
22-16-10
Pistols (scale to weighted Lunges, Trudy can do Bulgarian Split Squats if her knee doesnt like lunges)
HSPU
into:
4 Rounds
8-10 GHD Sit Ups (hold last sit up @ parallel for :15s)(scale to V-Ups)
30 Russian Twists
40m Bear or Leopard Crawl (athlete's choice)





 

Thursday, June 28, 2018

With a Partner, 
Partner A: Runs 400m
Partner B:
AMRAP G2O (95/65)
*switch when Partner A Returns

Parter A: Rows 500m
Partner B: 
AMRAP Burpee Pull Ups
*switch

Partner A: Runs 400
Partner B: Wall Balls
*switch

Partner A: Row 500m
Partner B: Front Rack DBL KB Carry (walk turf lengths, 5 burpee penalty for setting KBs down)
*switch

Score= accumulated reps - penalty burpees

Monday, June 25, 2018

A. 4 Rounds(ensure abs stay braced and in neutral position for all movements)
5 Serratus Wall Slide (do in kneeling position if spine hyperextends)
5/5 Palov Presses (scale to 1/2 kneeling if needed)
5 Banded Hi Pulls to Ext Rotation (video below if needed)
10/10 Monster Walk Steps

B. 5 Rounds
3/3 Strict Single Leg T2B
4/4 Seated Arnold Presses
5/5 SL DL

C. AMRAP 15
12 Walking Lunges (adv=OH)
6 Front Squats
3 Barbell Roll Outs
500m Row