Friday 06-16-17

Thursday, June 15, 2017

Warm Up:

Foam Roll- thighs and lats

Run/Row/Bike- at a talking pace for 3-4 mins   

Goblet Weighted Mobility for Hips/Knee/Ankles   

+

Partner Up/Grab 1 PVC:

Prone PVC Pipe Pass Thrus X 10 each  

Partner PVC Floor Facing Lat Stretch X 30-60 secs

Partner Facing PVC Squat Therapy X 10 each  

+

Skill Work:

Review Front Squats/Off the Ground

GHD Sit Ups/Modifications

 

Workout:

25 Min AMRAP of:

5 Front Squats (see build below) 

10 Strict Pull Ups

10 GHD Sit Ups/15 Anchored Sit Ups

300 Meter Run

- we're looking for 6 rounds of this workout

- stagger the GHDs, but know this is meant to be a “bottleneck”  

 

Advanced Progressions:

Set 1: 135/95

Set 2: 155/115

Set 3: 175/125

Set 4: 195/135

Set 5: 215/145

Set 6: 225/155

Set 7: 245/165  

 

 

 

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