May 2016

Tuesday, May 31, 2016

Practice

Double Unders
Mobility
T Spine
Overhead squat
10-5-3-1-1-1-3-5-10 reps
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Monday, May 30, 2016

GYM is Closed

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Sunday, May 29, 2016

GYM is Closed

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Saturday, May 28, 2016

Metcon

Partners (Alt Rds)

 
10 Rds ME
15/12 Cal
Rest 2 Min
10 Rds ME
10 Burpees
Rest 2 Min
10 Rds ME
15 Ball Slams
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Friday, May 27, 2016

Practice

Pull Ups

(15 Mins)

 

Metcon

AFAP

400m
 
Rest 3 mins

Repeat 3 more times 

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Thursday, May 26, 2016

Skill

Bracing the Spine

 

Mobility 10 Mins

Squat Therapy

Goblet Squats

Metcon

15 Min AMRAP

10 Floor Press
20 TTB
30 Super Heros

 

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Wednesday, May 25, 2016

Strength

CF Football Total

Power Clean 1 Rep
Squat 1 Rep
Deadlift 1 Rep

*Perform a single maximum effort for the lifts listed above.

*After warm-ups, 3 attempts are allowed.

*Total must be done in the specified order.

 

 

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Tuesday May 24th

Recovery

Row/Ride/Run 7 min @ 50% effort
Rest 5 Mins
Row/Ride/Run 7 min @ 50% effort 

 

Core

3 RNFT

Flutter kicks X 50
Single unders X 100
V-Ups X 25
Single unders X 100
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Monday May 23rd

Practice

Double Unders

5 Mins

Skill/Review

Handstand Push Ups Progressions

Metcon

20 Min AMRAP

2 Dips
4 HSPU
8 Kettebell Swings
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Saturday May 21st

Practice

10 Min EOMOM

1 High Hang Power Clean
1 Hang Power Clean
1 Hang Squat Clean

Use EBB or Very Light Weight 

Metcon 

3 RFT

Partners

100 AS (Switch Every 20)
50 Renegade Rows With Push Up (Switch Every 10)
25 Hang Squat Clean (Switch Every 5)
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