5/26/2017

Workout of the Day:

1) Coach Led Warm-up

2) For time complete
125 Double Unders
50 Burpees
125 Double Unders
40 Burpees
125 double Unders
30 Burpees
125 Double Unders

3) Not For time complete
4 Rounds of
10 Floor Wipers https://youtu.be/haoLk8cL4Rc 20 Russian Twist using a KB AHAP

4 ) Mobility/Stretching


Competition Programming:

1) Back Squat -
6@ 75%
4@ 80%
2@ 85%
6@ 80%
4@ 85%
2@ 90%
6@ 85%
4@ 90%
2@ 95%

2a) 3x10 weighted lunges with DB by your side AHAP
2b) 3x7 Front Squats using 67.5% of your 1RM

3) 500 Double Unders for time
Each time you mess up complete3 KB Snatches each Arm 70/53

4a) 4x15 GHD Sit-ups
4b) 4x20 Russian Twists using a KB AHAP