4/9/20

WARM-UP


10.8.6.4.2

Supermans

Quadrupeds/T-spine Rotations

AMRAP 6

10 Shoulder taps

10 Air Squats

5 Push-ups w/downward dog

5 broad jumps

:20 sec cobra stretch

:20 sec kneeling child pose stretch 

x 4 Rounds


BRIEF

HOME GYM TRACK

AFAP

10.9.8.7.6.5.4.3.2.1

S2OH @115-135/80-95

Box Jumps @24/20”


Alternative Movement

  • Strict Press, Push Press, Jerks (Have your weight dictate your OH Movement) OH work should be challenging 


MINIMAL EQUIPMENT TRACK

AFAP

10.9.8.7.6.5.4.3.2.1

S2OH @115-135/80-95

Box Jumps @24/20”


Alternative Equipment

  • KB, DB, Plate, MedBall, Weighted Odd Object

  • An elevated surface to a appropriate height


Alternative Movement

  • Strict Press, Push Press, Jerks

  • Jumping Squats (doubling reps) (substitution of box jumps)


BODY WEIGHT TRACK

AFAP

10.9.8.7.6.5.4.3.2.1

HSPUs

Jumping Squats (20.18.16.14.12.10.8.6.4.2)


Alternative Movements

  • 2 Wall Walks

  • 30ft Backward Bear Crawl

  • Feet Elevated Pike Push-ups

  • Pike Push-ups w/o Elevation

  • Plank /Wall Walks (perform same reps as squats)


COACHES CHALLENGE


50 Seated Russian Twist

-1 min rest

40 Seated Russian Twist

-:45 sec rest

30 Seated Russian Twist 

-:30 sec rest

20 Seated Russian Twist 

-:15 sec rest

10 Seated Russian Twist


MOBILITY


Half lotus on wall

Seated straddle (2 min)

Shoulder distraction

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