Thursday, November 30

November 30, 2017

 

Active Stretching
Alternating Between :20 Seconds Active Stretching and :20 Seconds Light Jogging

Quad Stretch
Knee to Chest
Soldier Kicks
Cradle Stretch
Side Lunge
Active Samson
Active Spidermans
Air Squats
Side Shuffle
Bear Crawl
Side Shuffle
Straight Leg Bear Crawl
Crab Walk

MOBILITY

Childs Pose – 1 Minute
With arms together and straight out front, have athletes sit back onto their legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing will deepen the stretch.

Front Rack Stretch – 1 Minute
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Dumbbell Ankle Stretch – :30 Each Side
Stepping out into a lunge, place dumbbell on top of front knee. Keeping the heel on the ground, drive knee forward over the toe.

Dumbbell Warmup
Completed with light dumbbells

5 Stiff-Legged Deadlifts
5 Front Squats
5 Strict Presses
5 Reverse Lunges (each leg)
5 Strict Presses
5 Front Squats
5 Stiff-Legged Deadlifts

 

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)

Movement Prep
10 Scap Pull-ups
5 Kipping Swings
1-3 Strict Pull-ups
3 Pull-ups
2 Chest to Bar
1 Bar Muscle-up

Movement Substitutions
Jumping Bar Muscle-ups
Banded Bar Muscle-ups
Chest to Bar Pull-ups
Pull-ups
Box Handstand Push-ups
Pike Handstand Push-ups
Dumbbell Strict Press
Dumbbell Push Press

Metcon (AMRAP - Rounds and Reps)

OPTION A
AMRAP 20:
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s)

Metcon (AMRAP - Rounds and Reps)

OPTION B
AMRAP 20:
7 Pull-ups
7 Dumbbell Push Press (35’s/25’s)
7 Dumbbell Front Squats (35’s/25’s)

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