Tuesday 2018.09.11
Strength
1A) Back squat
- 4 x 2-3 @ 33X1
1B) Continuous broad jump
- 4 x 10m
Conditioning
21-15-9:
- Calorie bike or row
- Dumbbell front squats (35/50)
- Calorie bike or row
- Burpees over the dumbbell
Monday 2018.09.10
Conditioning
With a partner, alternating every :30, complete as many rounds as possible in 30:00:
- 100 Calorie bike or row
- 100m Forward crawl
- 50 Toes to bar
- 200 Double unders
Week of 2018.09.10 Preview
Microcycle Preview
- Monday: Partner workout
- Tuesday: Back squat
- Wednesday: Behind the neck push press
- Thursday: Front Squat
- Friday: Snatch
- Saturday: Team workout
Saturday 2018.09.08
Conditioning
Team “Kelly”
Working in teams of 3, complete as many rounds as possible in 30:00:
- Station 1: 400m Run
- Station 2: 30 Box Jumps with step down
- Station 3: 30 Wall Balls
Each athlete occupies a station. Rotate only once everyone has completed their prescribed work.
Friday 2018.09.07
Strength
1A) Front squat
- 4 x 2-4 @ 33X1
1B) Bent over dumbbell T’s
- 4 x 10 @ 20X1
Conditioning
3 Rounds each for time:
- 60m Sled drag (4x45s / 3x45s)
- Run around building to front door
- 20m Dumbbell front rack walking lunge (50/35)