Sunday, January 12, 2014

Track Night at 8am at Santa Monica High – Reserve your spot HERE!


Foam roll IT band
Down dog calf stretch
10 Wall extensions
Samson stretch


5 Rounds:
5 Broad Jumps for distance
L-Drill – DEMO

Notes:  Try not to rest more than 30 seconds between drills.  Cones are 5 yards apart for the L-drill.


Amrap 30 minutes:
Run 400m
20 KB swings (53/35)
Run 400m
20 Goblet Squats with KB
Run 400m
20 KB Snatches plus Lunge (10r/10l)
Run 400m
20 Pullups or Ring Rows
Run 400m
20 Box jumps (24″)
Run 400m
20 KB Squat Clean Thrusters (10r/10l)
Run 400m
20 V or Tuckups

Notes:  The goal here is continual movement, so scale the weight down on the KB as needed!

Cool down:

2 minutes Straddle hold
2 minutes Pigeon each side
10 Wall extensions

Happy Weekend, y’all!  Go Niners!

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