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Thursday, March 10, 2016

Essentials

Strength/Skill:

Warm up:3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank Hold
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

2 Sets:

Banded ATYT x 10 ea.
High Knee Ext. Rotation x 10

Skill:

WOD:

For Time:

800m Run
100 Russian KB Swings
100 Abmat Sit Ups
800m Run

Additional:

10 Minutes Mobility—- Coaches choice

Performance

Strength/Skill:

Warm up:3 Sets:

:15 Jumping Jack
:15 Squats
:15 Mountain Climber
:15 Jump Squat

3 Sets:

:15 Plank Hold
:15 Side Plank
:15 Side Plank
:15 Superman Hold

Strength:

2 Sets:

Banded ATYT x 10 ea.
High Knee Ext. Rotation x 10

Skill:

WOD:

For Time:

800m Run
100 Russian KB Swings
100 Abmat Sit Ups
800m Run

Additional:

10 Minutes Mobility—- Coaches choice

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