Tuesday 10-08-19 S

Monday, October 7, 2019

Warm-Up: 
Run, Row, or Bike until Coach starts class...
Rig Assisted Calve Stretch   
Rig Assisted Side-to-Side Leg Swings  
Rig Assisted Front-to-Back Leg Swings  
+
Too/Heel Walks x GL 
Toy Soldiers Walks X GL  

Power Skip 2 X GL 
+
Grab BB...
30-45 Secs BB Front Rack Hold  
30-45 Secs BB Good Mornings- Bent Knee  
30-45 Secs BB Hang Power Cleans- Pause in Landing  
30-45 Secs BB Good Mornings- Straight Leg   
+
Review/Skill: 
- DB Weighted GHD to Parallel 
- Box Jumps: Tall/Explosive Vs. Rebounding  
+
Strength: 
4 Sets in 16 Mins: 

5 Hang Power Cleans- build
5 Explosive Box Jumps @ 30/24"    
10-15 DB Weighted GHD to Parallel @ 25/15-35/25  
20-25 Sec Assault Bike @ hard effort  
- rest 30 secs BTW each movement  
+
Transition Rest...
+
Workout: 
For Time: 
12 Min AMRAP of: 

20 Hang Power Cleans- 105/70
20 Toes to Bar/ V-Ups/Ab-Mat Sit-Ups   
20 Box Jumps 24/20- Step Downs   
- The ultimate goal is 3 total rounds  

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