Thursday, October 31

October 29, 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
Inchworms
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
Forward running x 2
Backward running x 2

 

Bench Press (4 x 8)

Warmup to 65%
4 Sets of 8
Increase weight each set

 

Metcon (AMRAP - Rounds)

3 Rounds (low intensity):

1:00 Light Row/Bike
10 Dumbbell Hang Clean and Jerks (light load)
10 Glute Bridges
10 Slam Balls

1:00 Light Bike/Row
3 Walkouts
6 Wall Squats
9 Situps

Into 3 Rounds:
4 Strict Pull-Ups
8 Kettlebell Swings (light)
12 Air Squats
24 Double-Unders
200m Jog or 8x Down and Back (inside)

Finish with an empty barbell, moving through the sequence 3 rounds with rest between: (light to moderate weight)
5 Good Mornings
5 Pausing Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

*9 Rounds marks completion today

 

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