9/15/20 - Tuesday

Tier 1, 2, 3 and Competitor

Home Warmup:

2 Rounds of:

10 Good Mornings

10 Bootstrap Squats

10 T-Spine Rotations in bottom of Squat

10 Shin Boxes

5 Perfect Stretch to Pigeon each side

10 Up Dog/Down Dogs

10 Side Lunges each side

Regular Programming:

A1) Back Squat 3x5

*Start at 70% of 1RM BS and work up

A2) Broad Jump 5x3

B) 4 Rounds For Time:

200m Run

12 Toes To Bar

12 KB OH Lunges (6R/6L)

24 KB Swings

T1- You pick the weight

T2 and T3- 53/35

Competitor- 70/53

Home Version:

A1) Goblet Squats 5x5-7 or Squat Therapy 5x10

*Work on squat position and technique

A2) Broad Jump 5x3

B) 4 Rounds For Time:

200m Run

12 V-Ups or Situps

12 KB OH Lunges (6R/6L)

24 KB Swings

*No KB? Do Jumping Lunges and Good Mornings

Outdoor Class:

A1) Back Squat 3x5

*Start at 70% of 1RM BS and work up

A2) Broad Jump 5x3

B) 4 Rounds For Time:

200m Run

12 V-Ups or Abmat Situps or Russian Twists

12 KB OH Lunges (6R/6L)

24 KB Swings

T1- You pick the weight

T2 and T3- 53/35

Competitor- 70/53

Mobility -

2 Rounds For Quality:

T-Spine Rotation (bottom of squat) x 20 each side

1:00 Foam Roll T-Spine/Lats

1:00 Bonesaw on Calves

1:00 Pigeon Stretch each side

Cat/Cow x 20