Tuesday, April 24
Skill: KB swing refresher
Mobilize: 2 min hip opening each leg
Strength (a.m.):
Back Squat
5@75%
3@85%
1+ @95%
Work:
6 rounds for time:
- 50m shuttle sprint
- 10 KB swings
- 10 goblet squats
Monday, April 23
Skills & Drills: Air Squat refresher
Work:
21-18-15-12-9-6-3:
- DB Push Press
- Situps
Closeout: 4x :30 superman rock / :30 sec rest
Thursday, April 19
Strength:
Deadlift
3@70%
3@80%
3@90%
Work:
3 rounds, for max reps (each):
- 1 min KB snatch (alternate arms as necessary)
- 1 min row for calories
- 1 min pullups
1 min rest between rounds
Core: 25 evil wheels
Tuesday, April 17
Strength:
Back Squat
3@70%
3@80%
3@90%
Work:
“I go, you go” – working with a partner, take turns doing 5-10-15-10-5 rounds of:
- KB Swings
- Wall Ball
- Burpees
Try to hit each round unbroken
Thursday, April 12
Skill: Handstand practice – mix it up by practicing wall walks and wall runs
Strength:
Deadlift
5@65%
5@75%
5@85%
Work:
run 800m
25 double unders
run 400m
25 DUs
run 800m
25 DUs
Core: 50 hollow rocks