16 June 2016

2016-06-10 09.43.29

Thursday June 16, 2016

Warm-up: Slow 7 Minutes

5 Med Ball Cleans

6 Burpees

7 Med Ball Thrusters

Jog length of gym

Coaches/Athletes Corner:

Double Unders https://youtu.be/EZisb6aiv-s

Better Sprints https://youtu.be/vxR3xzqqAE4

Pose Running https://youtu.be/PvbhZKxAzPI

2 Minute Drill:

2 minute Max Wallball (30/20)

Rest 1 Minute

2 minute Max Wallball Toss Sit-ups

Strength:

Back Squat Work up to a Heavy 1 x 80%

Front Squat Work up to a Heavy Single, then 3×3 at 75%

Push press 3 x 5

WOD: “Do Ya Thang”

8 rounds of…

Odd Rounds

50 Yard Sprint

12 Barbell Thrusters (95/65)

Even Rounds

50 Yard Sprint

12 Barbell Lunges (95/65)

ABZ: 3×1 Minute Plank (Front, Left Elbow, Right Elbow)

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