Tuesday 7-16-19



OPEN ATHLETE


3 rounds, each for time:
10 DB step overs 50/35#
80 speed steps (only counting right foot)
rest 1:1 bw rounds
+
A1. Lateral bench jumps; 14 reps x2; rest as needed
A2. Single leg jump ropes; 20 reps per leg x2; rest as needed
A3. Pistols; accumulate 10 reps x2; rest as needed
+
For time:
30 burpees to 6" reach
200 double unders
20 burpees to 6" reach
100 double unders
10 burpees to 6" reach


SANCTIONAL ATHLETE

AM
4 rounds for time with weighted vest:
Run 400m
50 air squats

PM
3 rounds, each for time:
10 DB step overs 50/35#
80 speed steps (only counting right foot)
rest 1:1 bw rounds
+
A1. Lateral bench jumps; 14 reps x2; rest as needed
A2. Single leg jump ropes; 20 reps per leg x2; rest as needed
A3. Pistols; accumulate 10 reps x2; rest as needed
+
For time:
30 burpees to 6" reach
200 double unders
20 burpees to 6" reach
100 double unders
10 burpees to 6" reach


SCALED


2 rounds, each for time:
10 DB step overs 35/20#
60 speed steps (only counting right foot)
rest 1:1 bw rounds
+
A1. Lateral bench jumps; 10 reps x2; rest as needed
A2. Single leg jump ropes; 14 reps per leg x2; rest as needed
B. Pistol technique work 5-10 minutes
+
For time:
30 burpees to 6" reach
60 reps of: 1-1-2 drill
20 burpees to 6" reach
30 reps of: 1-1-2 drill
10 burpees to 6" reach


S&C

A. Negative vertical body levers; accumulate 15 slow controlled reps for quality and with a focus on body positions
B. Feet elevated reverse plank from shoulder; 45 seconds x5; rest as minimally as needed to maintain positions and tension
C. Adductor side plank; 30 seconds x5; rest 30 sec
D. Seated box jumps; 1.1.1.1.1x5; rest 10 sec/rest as needed
+
15 min continuous heavy sled drag
+
10-15 min easy stretching