Month: March 2017

DODGEBALL AT NIGHT

COACHES WARMUP STRENGTH/SKILL Snatch; Build to a 1RM THEN… 150M row rest 60s X10

WB-C2B-HSPU

COACHES WARMUP STRENGTH/SKILL Strict Press; 10,8,6,4,2; rest 90s THEN… 10min AMRAP 15 Wallballs (20/14) 10 C2B Pullups 5 HSPU

RUN-BURPEE-DBSn

COACHES WARMUP STRENGTH/SKILL Work on a gymnastics skill for 10min THEN… 0-2min 400M run 2-4min Max Burpees 4-6min Max DB Snatch* (50/35) 6-7min REST X3 *single arm alternating Score is burpees + db snatch each round

3-2-1

COACHES WARMUP STRENGTH/SKILL HANG POWER CLEAN; 3@70%, 2@80%, 1@90%+ THEN.. 3 rounds 10 Squat Cleans (135/85, GPP: 155/105) 20 calorie row 2 rounds 20 Deadlifts 40 Double Unders 1 round 30 Calorie Row 8 OHS

JT

COACHES WARMUP STRENGTH/SKILL A1. Back Squat; 5 reps A2. DB Row; 15 reps X4 THEN… “JT” 21-15-9 HSPU RING DIPS PUSHUPS


Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!