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Thursday, March 10, 2016

9
Mar

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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