Friday, April 20

May 3, 2018

 

Warm-up

Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Pause Front Squat 

Weightlifting
Minutes 0:00 – 4:00 – Heavy Pause Front Squat
Minutes 4:00 – 8:00 – Heavy Hang Squat Clean
Minutes 8:00 – 10:00 – Heavy Squat Clean

Hang Squat Clean 

Min 4-8

Squat Cleans (Min 8-10)

Tempo Front Squats 

Tempo Front Squat
On the Minute x 10 – 1 Tempo Front Squat

5 seconds to bottom, followed by a 1 second pause. All repetitions taken from the rack.

Metcon (Time)

 

"Surfer on Acid”
3 Rounds:
400 Meter Run or 500m Row
21 Burpees

Metcon (AMRAP - Rounds and Reps)

Age-Group Online Qualifier #3

Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots (20/14)
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders

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