28. November 2022
Nov
28
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
2 sets
10 PVC Pass Throughs
5 PVC OVHS
-into-
6 min AMRAP (split group to start on different stations)
30-sec Echo-/C2-Bike
5 MedBall Squats
5 MedBall Push press
5 Stepback Lunges (each side)
2. Strength Prep
Athletes will perform 3 Snatch Grip Push Press from the back rack followed by 1 overhead squat. Athletes will be building to a heavy single within 10 minutes. The bar can be taken from the rig. Athletes should ensure that they step back far enough from the rig so that, if an athlete needs to bail, they won’t drop the bar into the rig. If athletes cannot overhead squat, allow them to build to a heavy 3 regular push press + 1 front squat.
5/4 Calorie Echo Bike (6/5 cal. C2-Bike)
5 Wall Balls
10ft Overhead Plate Lunge
Huli Huli Chicken
4 sets (New set every 5:00)
16/13 Calorie Echo (20/16 cal. C2-Bike)
20 Wall Balls
15 m. Overhead Plate Walking Lunge (20/10)
Target time each set: 2:15-3 minutes
Time cap each set: 3:30
Split athletes in two groups.
2. group starts with a 2:30 min. relay.
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
3 Snatch Push Press + 1 Overhead Squat:
– Work up to a heavy in 10-12 minutes