Double KB today. As heavy as possible
https://www.youtube.com/watch?v=KW75aY5V7bs
https://www.youtube.com/watch?v=n-tYSFWwlLI
Funnell Tag x 5:00
*Partner up and complete:
30 Partner Wallballs
30 Partner Medball Chest-passes
30 Ball Russian Twists
30 Partner Wallballs
Also:
Foam Roll x 10 passes each:
– Quads
– IT Bands
– Thoracic Spine
– Lats
– Hamstrings
REVIEW:
Review all Tests. All tests can be done in random order. Have athletes partner up for tests 1,2,4,5,6 to
count each other reps/distance. Athletes will complete run test on their own so have a clock running.
Max broad jump
3 attempts for longest distance on 1 jump. From a stand still.
Max Distance Run in 12:00 or Calories Rower/Bike/or Ski Erg
Max Burpees in 60s
Follow everything in group class, but sub out 1min burpee test with 100 burpees for time.
Do 100 Burpees. So how little time it takes to complete them.
With a barbell + foam roller + light band
2 Rounds of:
6 Bent-over Rows
6 Push Press
6 Barbell Curls
25 Banded Pull-aparts
10 Passes Foam Roller on each Lat
10 Thoracic Rotations each
Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position
2 Rounds of:
10 Push Press
10 KBS
10 Box Jumps
Rest 60s.
AMRAP 20
10 Push Press (115, 75)
10 KBS (53, 35)
10 Box Jumps (24, 20)
L3: (95, 65) (45, 25)
L2: (75, 55) (35, 25) (20, 15)
L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)
https://www.youtube.com/watch?v=zBDEFX3nN5A&feature=youtu.be
https://www.youtube.com/watch?v=aShp_-I5hEI&feature=youtu.be
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
1a) Alt. DB Curls: 3 x 10 ea. No rest.
1b) Rolling DB Tricep Extensions: 3 x 15. No rest.
1c) OH KB Sit-ups: 3 x 10 ea. arm. Rest 60s.
Then,
5 Minutes of P. Breathing
5 Minutes of Dynamic Warm-up then with a barbell and a band:
3 Rounds of:
5 RDLs
5 Front Squats
10 X-Band Walks Left + Right
5 Glute Bridges (1 count a top)
Squat to a Box
– These are LOW Box Squats.
– 13″ Box
– If possible use bands or chains and drop to 60%.
https://www.youtube.com/watch?v=dPiSsLI3F2o&feature=youtu.be
~ Up to a moderate/heavy weight to prepare for Metcon.
5 RFT:
10 Deadlifts (225, 155)
200 Meter Run
10:00 Cap
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
Accumulate:
100-150 Banded Face pull-aparts
https://www.youtube.com/watch?v=JuBjsdk_1Wo
For Time
5 RFT:
10 Deadlifts (225, 155)
200 Meter Run
At 15:00 minute mark start part 2
For Time
5RFT:
10 Power Snatch (115, 75)
200m Run
400m empty sled drag
7 Minutes of Dynamic Warm-up including lunges, skips, jumps, shuffles, high knees, butt kickers, carioca,
backpedal, 90 degree hip rotation, burpee broad jumps.
Then,
Walk Through a Bodyweight Turkish Get-up on each side performing 2 reps each then grab a light KB and
complete 2 more on each side.
3 Rounds for Quality:
10s L-Sit Hold
10s Ring Support
20s Handstand Hold or Walk
EMOM 25:
Minute 1: 1 Turkish Get-up each arm (53, 35)
Minute 2: 10 Goblet Squats (53, 35)
Minute 3: 1 Lap Bear Crawl
Minute 4: 10 Squat Thrusts(plank burpees)
Minute 5: 5 Strict Pull-ups
L3: (45, 25 TGU)
L2: (35, 25) (Band Assisted Pull-ups)
L1: (Light TGU) (Goblet Squat same weight as TGU) (10 Ring Rows w. slight pause on each rep)
*Should be about 75% effort today
5 Minutes of Light Foam Rolling
Choose 1 Movement and spend 10-15 minutes on it.
*This work should NOT tear you up or get your HR too high.
Jog, Row, Run, Bike, Light Sledpull
You can mix and match here if you like, but all work is done between 120-140 BPM.
Choose 2 Band movements you suck at and accumulate 100-150 reps of each.
60s easy Row. Take a mental note of how far you went.
Then with a band:
30 Banded Pull-aparts
10 Yoga Push-ups
20 Scorpions (total)
30 Banded Pushdowns
10 Yoga Push-ups
20 Strokes on the Rower
30 Banded Pull-aparts
10 Yoga Push-ups
20 Thoracic Rotations (10 each)
– Close Grip
– Build to a moderate set. Close Grip in between shoulder width.
5 Rounds of:
2 Minutes Max Calories on the Rower or Assault Bike
2 Lap Farmer Carry (70’s, 53’s)
Rest 60s.
*Score = total calories after all 5 rounds
https://www.youtube.com/watch?v=Ox8QxS6MHSE&feature=youtu.be
