Friday, April 13

April 15, 2018

 

PVC Game
Have athletes circle up with PVC in hand. The coach will give the call of right or left. Athletes will let go of their PVC pipe and try to grab the persons to their left or right. Widening the circle makes it more difficult and brining it in makes it easier. A couple ways to play here. The group can be one team and any time a PVC hits the floor, there is a penalty of some bodyweight movement. You can also play elimination. In this one, if an athlete drops their PVC, they are out and complete a penalty.

:30 Seconds
Easy Row
Push-up to Down Dog

Medium Row
Active Samson

Faster Row
Active Spidermans

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Deadlift (1 x 2, 3 x 7)

Build to a Heavy Set of 2

Followed By…

3 Sets of 7 @ 80% of the above load

 

Belt Buckle (Time)

For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Barbell-Facing Burpees

 

Metcon (No Measure)

Not For Time:
21-18-15-12-9
Sit-Ups
:15 Second L-Sit Hold after each set

Rx+ Ghd

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