Thursday, October 10

October 16, 2019

 

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
Side Shuffle
Keroake
High Knees
Butt Kickers
Skip for Height
Skip for Distance

 

Metcon (AMRAP - Rounds)

Core- 4
3 rds (30 on: 15: off)

Plank Hold
Arch Hold (Superman)

*Alternate between skills
*3 rounds on each skill

 

Bench Press (5 x 4)

5 sets of 4 reps

 

Metcon (AMRAP - Rounds)

3 Rounds (Not For Score):
2 Minute Light Machine or Run
3 Strict Pull-ups
6 Push-ups
9 Kettlebell Swings (50/35)
12 Air Squats
15 AbMat Sit-ups

Directly Into...

3 Rounds (Not For Score):
2 Minute Light Machine or Run
3 Hang Power Cleans
3 Front Squats
3 Push Jerks

Barbell: 40-50% of 1RM Clean and Jerk

Today is a primer for tomorrow's Open Workout
The goal here is to get the whole body moving in a lower intensity environment
For the machines, choose between bike - row
Choose weights and gymnastics variations that you can complete all sets unbroken today
Complete all 3 rounds of the first part before moving on to all three rounds of the second part

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