Tuesday 10-17-17

Monday, October 16, 2017

Warm Up:
500 Meter Run 
+
Dynamic 90s 
+
500 Meter Row 
+

2 Rounds of: 
5 Burpee Broad Jumps 
10 Barbell Strict Press @ 1111
+
Perfect Practice:
- Discuss hip/femur angle of Box Jump  
- 15 TnG empty Barbell Push Jerks 
- 15s of Double Unders for a few sets  

 

Workout: 

7 Min EMOM of: 
5 Perfect Box Jumps @ scale to the perfect height 
- take this time to relearn the skill of plyometrics
- jump as tall and explosive as possible  

+
Active Rest 3-5 mins
- pratice your double unders  
+
7 Min EMOM of: 
3 Perfect Push Jerks @ scale to perfect weight 
- take this time to practice barbell cycling 
- feel free to substitute Kipping HSPUs 

+
Actice Rest 3-5 mins
- pratice your double unders  
+
5 Min AMRAP @ 100%:  
- this workout is about the transitions 
5 Tough DB Push Presses 
15 Double Unders 
- please don't drop the dumbbells 
- this is your score for today  

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