8/17
- Warmup: 1 round
o 20s hip flexor stretch
o 10 strict pullup
o 10 hanging leg raise
o 10 Y-squat
o 10 judo pushup
o 10 good morning
- 170 lbs. (BW + 7) – 1 round
o 20 safety bar squat
o 20 fat bar bench press
o 20 fat bar bent-over row
- 3 rounds
o 20 24” box jump
o 20 aligator pushup
o 20 alternating bent over row (75# DB)
- 1000m row
8/18
- Warmup: 1 round
o 20s hip flexor stretch
o 10 strict pullup
o 10 hanging leg raise
o 10 Y-squat
o 10 judo pushup
o 10 good morning
- Dynamic flexibility
- 4 rounds
o 1 minute stair climb
o 10 single-arm KB snatch (5 each)
o 10 single-arm KB swing (5 each)
o 10 2-arm KB overhead swing
- 4 rounds
o 100 alternating foot jumprope
o 8 single-arm KB snatch (4 each)
o 8 single-arm KB swing (4 each)
o 8 2-arm KB overhead swing
- 4 rounds
o 20 scissor kicks on captains chair (each leg)
o 6 single-arm KB snatch (3 each)
o 6 single-arm KB swing (3 each)
o 6 2-arm KB overhead swing
- Agility / conditioning – line jumps mixing direction and feet for 1:30
- 10 Turkish get-ups (5 each side)
8/19
- Warmup: 1 round
o 20s hip flexor stretch
o 10 strict pullup
o 10 hanging leg raise
o 10 Y-squat
o 10 judo pushup
o 10 good morning
- Dynamic flexibility
- 15/15 – 6 minutes each pair (6 sets of each) – 1:15 rest between pairs
o Pushup/dip
o Air squat/reverse lunge
o Pullup (mixing grips)/105lb cable row
o Stability ball bridge/side lunge
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