10/9/20 - Friday
Tier 1, 2, 3 and Competitor
Home Warmup:
:30 of High Knees
5x Perfect Stretch (each side)
5x 10 Good Mornings + 3 Toe Grabs each side
:30 of Butt Kickers
20 Side Lunges
10 Scapular Pushups
20 Shoulder Taps
10 Up Dog/Down Dog
:30 of Jumping Jacks
20 Glute Bridges w/ 2 sec pause at top
20 Jump Squats
Regular Programming:
A) 7x (3 Clean Grip Deadlifts + 2 Clean Grip RDLs + 1 Hang Clean)
*Start at 50% of 1RM Clean and work up
B) For Time:
50 Calorie Assault Bike
40 Wallballs
30 Chest to Bar Pullups, Pullups or Ring Rows
20 Shoulder to OH
10 Burpees Over Bar
T1- You pick the weight
T2- 20/14 WB and 95/65 BB
T3- 20/14 WB and 115/75 BB
Competitor- 30/20 WB and 135/95
Home Version:
A) 7x (3 DB Deadlifts + 2 DB RDLs + 1 DB Clean
*Use 2 DBs if you have them or you can do single arm
**No DBs? Use an Odd Object or do (3 Jump for height + 2 Jump for Distance)
B) For Time:
800m Run
40 DB Weighted Lunges
30 DB Bent Over Rows
20 DB Shoulder to OH
10 Burpees
*No DB? Use an Odd Object
Outdoor Class:
A) 7x (3 Clean Grip Deadlifts + 2 Clean Grip RDLs + 1 Hang Clean)
*Start at 50% of 1RM Clean and work up
B) For Time:
Run 3 Laps
40 Ball Slams
30 Bent Over Rows
20 Shoulder to OH
10 Burpees
T1- You pick the weight
T2- 30/20 SB and 95/65 BB
T3- 40/30 SB and 115/75 BB
Competitor- 40/30 SB and 135/95
Mobility -
2 Rounds For Quality:
Side Lying T-Spine Rotation x 20 each side
1:00 Pigeon Stretch each side
1:00 Foam Roll Lats (each side)
20 Cat/Cows