9/29/20 - 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) Pause Back Squat 5x3

*Start at 60% of 1RM BS and work up

**2 Second Pause at the bottom

A2) Broad Jump 5x3

B) 4 Rounds For Time:

200m Run

16 DB or KB Snatches

16 DB or KB OH Lunges

16 Toes to Bar

T1- You pick the weight

T2- 45/30 DB or 53/35 KB

T3 and Competitor- 50/35 DB or 53/35 KB

Home Version:

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

*2 Second Pause at the bottom

**Work on squat position and technique

A2) Broad Jump 5x3

B) 4 Rounds For Time:

200m Run

16 DB or KB Snatches

16 DB or KB OH Lunges

16 DB or KB Russian Twists

*No DB or KB? Use an odd object or do Broad/Box Jumps, Jumping Lunges/Pistols and Alternating Single Leg V-Ups

Outdoor Class:

A1) Pause Back Squat 5x3

*Start at 60% of 1RM BS and work up

**2 Second Pause at the bottom

A2) Broad Jump 5x3

B) 4 Rounds For Time:

Run 1 Lap

16 DB or KB Snatches

16 DB or KB OH Lunges

16 DB or KB Russian Twists

T1- You pick the weight

T2- 45/30 DB or 53/35 KB

T3 and Competitor- 50/35 DB or 53/35 KB

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