September 23, 2016

A. Warm Up

Foam roll calves, stretch ankles
3 Rounds at easy pace: 
Row 250m
8 Inchworm pushups 
30 Double Unders 

*if you don't have double unders, time to start learning! Work with coaches on drills to improve DU technique during warmup


B. Muscle Snatch (4 x 3)

Use around 80% of last weeks max. Go Every 2 minutes for 8. 

C. Snatch Grip Deadlift (3 x 2-3)

Every 2 minutes for 6, peform 2-3 snatch grip deadlifts. 

D1. DB Bench Press (3 x 15)
Rest ~60s before D2. 

D2. Handstand Push Ups (Max reps in 45s)
Scale to normal pushups if needed.  Rest ~30s before part D3. 

D3.  Side Plank (3 x 45-60s per side. )
Start a new round every 5 minutes for 15. 

C. Metcon (5 rounds for calories)

15s Assault Bike Sprint x 5
Aim for more calories than last week! 
If you did this last week and didnt feel like you acheived the desired outcome, you can move to the rower and perform the same thing.