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Workout of the Day 3-13-17

MONDAY 3/13/17 – 2 OPTIONS

OPTION 1 – 17.3

Athletes should warm up for a solid 10-15 min
*Focus on arm mobility/flexibility, OH squats, Mob Squats/Lunges, 3D pendulums, Hip Drives, – then do a round of pull ups/and snatches as warm up

Prior to 8:00, complete:

3 rounds of:

  • 6 chest-to-bar pull-ups (scaled jumping chin over bar pull ups)
  • 6 squat snatches

Then, 3 rounds of:

  • 7 chest-to-bar pull-ups
  • 5 squat snatches

*Prior to 12:00, complete 3 rounds of:

  • 8 chest-to-bar pull-ups
  • 4 squat snatches

*Prior to 16:00, complete 3 rounds of:

  • 9 chest-to-bar pull-ups
  • 3 squat snatches

*Prior to 20:00, complete 3 rounds of:

  • 10 chest-to-bar pull-ups
  • 2 squat snatches

Prior to 24:00, complete 3 rounds of:

  • 11 chest-to-bar pull-ups
  • 1 squat snatch

*If all reps are completed, time cap extends by 4 minutes.

  • Men use 45-75-95-115-135-155 lb. Women use 35-55-65-75-95-105 lb (Scaled Weights)
  • Men use 95-135-185-225-245-265 lb. Women use 65-95-135-155-175-185 lb. (Rx)

OPTION 2

For those who you feel are not best for the workout above, or prefer to work on other items

WARM-UP:

  • Easy jog 200, Mobility squats/lunges, kneeling hip drives, adductor drives, Piriformis stretches, Light OH Squats, Push Up, Light Floor to OH, Assault or Bike x 10 Cals
    *10-15 reps of each
  • FS1 – 2 Rounds: 30 seconds to 1 minute rest between exercises (still part of the w/up)

  • 30ft – Plate Overhead Walking Lunges
  • 5 – Burpees
  • 12 – Ground to Overhead DB
  • FS2 – 3 Rounds for Time – Record Time (Helen)

  • 400 meter Run
  • 21 KB Swings
  • 12 Pull ups (scaled w band)
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