Monday 3-30-20

Strength

Unilateral front rack squat (DB/KB/load)

10-10-10-10

* down slow, up fast (3 sec down/ up fast)

WOD

12min AMRAP

20 Russian KBS

16 KB/DB push presses

12 Skater Dudes

Cashout– Hamstring stretches

Friday 3-27-20

Skill

Ankle mobility

Watch FB video…

WOD

Open WOD 12.1

7min AMRAP

Burpees to 6inch target.

Movement standards explain in FB video.

Thursday 3-26-20

Skill

Range of Motion

Internal and external rotation of shoulder

3×10 side external rotation

WOD

FOR Time

10 HSPU’s

50 side lateral jumps

10 HSPUS

50 front to back jumps

10 HSPUS

50 Ali shuffle jumps

10 HSPU’s

50 Single leg lateral jumps

10 HSPU’s

50 Single leg (other leg) lateral jumps

Thursday 3-26-20

Skill

Range of Motion

Internal and external rotation of shoulder

3×10 side external rotation

WOD

FOR Time

10 HSPU’s

50 side lateral jumps

10 HSPUS

50 front to back jumps

10 HSPUS

50 Ali shuffle jumps

10 HSPU’s

50 Single leg lateral jumps

10 HSPU’s

50 Single leg (other leg) lateral jumps

Thursday 3-26-20

Skill

Range of Motion

Internal and external rotation of shoulder

3×10 side external rotation

WOD

FOR Time

10 HSPU’s

50 side lateral jumps

10 HSPUS

50 front to back jumps

10 HSPUS

50 Ali shuffle jumps

10 HSPU’s

50 Single leg lateral jumps

10 HSPU’s

50 Single leg (other leg) lateral jumps

Wednesday 3-25-20

Partner WOD

Partner A) 300 walking loaded lunges

Partner B) 300 walking loaded lunges

Total times combined… for example.

A) – 35min to complete

B) – 33min to complete

Total score = 68 minutes

Tuesday 3-24-20

Skill

Improve scapular mobility

Wall glides- 2x 15

Perform shoulder stretches

Video posted on FB members page

WOD

20 min AMRAP

15 Pushups

15 hollow body to sit ups

12 Crab Kicks

200m run, or run in place for 1 min.

Video posted on FB page.

Tuesday 3-24-20

Skill

Improve scapular mobility

Wall glides- 2x 15

Perform shoulder stretches

Video posted on FB members page

WOD

20 min AMRAP

15 Pushups

15 hollow body to sit ups

12 Crab Kicks

200m run, or run in place for 1 min.

Video posted on FB page.