Monday 02-26-18 S

Sunday, February 25, 2018

Warm Up: 

Couch Stretch X 60 secs per 

Static Calve Stretch X 30 secs per 

Pogo Hop & Lean X 30-60 secs 

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2 Round of: 

40 Sec Bike/20 Secs Rest  

40 Sec Run/20 Secs Rest (indoors)  

40 Sec Row/20 Secs Rest   

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Grab a PVC....

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6-8 Pass Thrus- wider hand placement   

6-8 Figure 8s- wider hand placement   

6-8 Pass Thrus- with a closer grip

6-8 Figure 8s- with a closer grip 

6-8 PVC Thrusters- like you normally do them  

6-8 PVC OH Squats- like you normally do them 

6-8 PVC Thrusters- wide slightly wider stance        

6-8 PVC OH Squats- with slightly wider stance 

- revise hang placement in ohs position 

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Trade in PVC for Barbell & Jump Rope....

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Movement Prep: 

3 Thrusters 

3 Burpees 

10 Double Unders 

- rest 30 secs/then repeat 

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Then...

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3 OH Squats 

3 Kipping Pull Ups 

3 CTB Pull Ups 

- rest 30 secs/then repeat 

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Workout: 
10 Min EMOM of: 

Odd- 8-10 Thrusters 95/65 (adv. 115/75)
Even- 5 Burpees + 20 Double Unders
- scale this as needed 
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4 Min Active Rest (run/row/stretch)  
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10 Min EMOM of:
Odd- 8-10 Overhead Squats 95/65 (adv. 115/75)
Even- 5 CTB Pull Ups + 5 Pull Ups  
- scale this as needed 

 

Score: there is no score for today's workout 

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