Wednesday 10-02-19 S

Tuesday, October 1, 2019

Warm Up: 

Early Birds Run, Row, or Bike...

+

Wall Wrist Walks x 5 (down/up/slow = 1)  

Wall Tricep/Lat Stretch x 30 secs per 

Wall Facing Prisoner Squats x 10 reps

+

Partner Up off Rack....

5 Empty BB 3 Sec Pause F. Squats @ 45lbs   

- 20 Slow Swivel Hips  

5 Empty BB 2 Sec Pause F. Squats @ 65/45lbs   

- 20/10 Lying Leg Raises   

5 Empty BB 1 Sec Pause F. Squats @ 95/65lbs   

- 40/20 Sec Floor Lying Knee Hugs 

- Then Start Building to 65-70% 

 

Strength: 
8 Min Running Clock: 

5 Front Squat @ 65-70% across  
8 Alternating Pistols or 12/6 SL DB Step-Ups @ 20/16"   
10 Alternating V-Ups   
- spend a few minutes building prior and stick with one
weight 

+
Workout: 
Teams of 2:  

50 Cal Row 
40 Wall Balls 20/14
40 Cal Row 
30 Wall Balls 
30 Cal Row 
20 Wall Balls 
20 Cal Row 
10 Wall Balls 
- 300m Partner Run -  
30 Front Squats @ 95/65-115/75 
30 Toes to Bar  
30 Front Squats @ 115/75-135/95
30 Toes to Bar   
30 Front Squats @ 135/95-155/105  

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