9/25/20 - 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) Deadlifts 5x3
*Start at 70% and work up
B) 3 Rounds For Time:
200m Farmer's Carry
10 Alternating Single Arm DB or KB Thrusters
20 Ballslams
*Both DBs or KBs in rack position, alternate which arm goes up for thruster
T1- You pick the weight
T2- 45/35 DB or 53/.35 KB and 30/20 SB
T3 and Competitor- 50/35 DB or 53/35 KB and 40/30 SB
Home Version:
A) Deadlifts 5x3
*Start at 70% and work up
**No Barbell? Do Odd Object Deadlifts or (Jump for height + Jump for Distance)
B) 3 Rounds For Time:
200m Farmer's Carry
10 Alternating Single Arm DB or KB Thrusters
20 Ballslams
*No DB or KB? Use an odd object or do 10 Tuckjumps and 20 Air Squats
**Both DBs or KBs in rack position, alternate which arm goes up for thruster
Outdoor Class:
A1) Deadlifts 5x3
*Start at 70% and work up
B) 3 Rounds For Time:
200m Farmer's Carry
10 Alternating Single Arm DB or KB Thrusters
20 Ballslams
*Both DBs or KBs in rack position, alternate which arm goes up for thruster
T1- You pick the weight
T2- 45/35 DB or 53/.35 KB and 30/20 SB
T3 and Competitor- 50/35 DB or 53/35 KB and 40/30 SB
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