10/5/20 - Monday
Tier 1, 2, 3 and Competitor
Home Warmup:
3 Rounds of:
30 Plank Jacks
5 Perfect Stretches each side
10 Glute Bridges
5 Good Mornings + Inch Worm to 3 Scapular Pushups, 2 Pushups, 1 Dive-Bomber
10 I, Y, T's
Regular Programming:
A) 7x (Clean Pull + Hang Clean + Clean)
*Start at 60% and work up
**Can't Squat Clean? Do Power Cleans
B) For Time:
200m Run
42 KB Swings
21 Burpees
200m Run
30 KB Swings
15 Burpees
200m Run
18 KB Swings
9 Burpees
T1- You pick the weight
T2- 53/35
T3 and Competitor - 70/53
Home Version:
A) (DB Deadlift + DB Hang Clean + Clean) 7x 2-3 each side
*Can't DB Squat Clean? Do DB Power Cleans
**No equipment? Do Burpee Broad Jump to Jump for Height 5x3
B) For Time:
200m Run
42 KB Swings
21 Burpees
200m Run
30 KB Swings
15 Burpees
200m Run
18 KB Swings
9 Burpees
*No KB? Do Air Squats
Outdoor Class:
A) 7x (Clean Pull + Hang Clean + Clean)
*Start at 60% and work up
**Can't Squat Clean? Do Power Cleans
B) For Time:
200m Run
42 KB Swings
21 Burpees
200m Run
30 KB Swings
15 Burpees
200m Run
18 KB Swings
9 Burpees
T1- You pick the weight
T2- 53/35
T3 and Competitor - 70/53
Mobility -
1:00 Foam Roll IT Band each side
1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats
1:00 Pigeon Stretch each side
20 Cat/Cow