Pumpkin Pie

Sunday, November 24, 2013

Mobility/Prehab:

Downdog ankle stretch
Groiners/Gristle
10x Cossack squats
10x Wall extensions

Agility

4 Rounds for best effort:
3 Cone Shuttle Run – DEMO
10 Speed Skater Hops – DEMO

Notes:  Cones should be 10 yards apart for the shuttle run.  For the hops, create a specific target for you feet to land inside.  Focus on being accurate and landing balanced on one foot.  See how far apart you can maintain!

Conditioning

For time:
3 Rounds
30 Situps
30 KBS (53/35)

-then-

3 Rounds
20 Hang Power Cleans (135/95)
20 Wall Balls (20/14)

-then-

3 Rounds
10 Thrusters (135/95)
10 MU or 20 Ring Dips

-then-

3 Rounds
50 DU
5 Wall Climbs
-45 min Time Cap-

Notes:  Set up one barbell weight for the workout that is not too heavy.  The idea is to continually move with good form throughout.  Situps are Butterfly Style and touch the ground IN FRONT of toes when in seated position and Not the ankles or feet.  Utilize the Box Ring Dip variation for the Ring Dips.  Bar jump overs are the sub for the DU.

Cool down:

10x Wall extensions
Pigeon
Couch stretch

Make Your Pie This Thanksgiving and Eat it Too!