March 11

Wednesday, March 11, 2015

Food tasting with our new food delivery service “Power Supply” hosted at Friday Night Lights at MDR this Friday.


Monster walks, 10 each direction
10 Banded squats
Super rack stretch, 1 minute each
15-20 Scapula Push ups
Downdog ankle stretch, 20x


10 Inchworms
20 Reverse Lunges
10 Good Mornings
5 Pause Front squats
5 Push Press
5 Thrusters

Cool down:

Foam roll IT band, glutes, quads
Active hang, 1 minute
Doorway stretch, 1 minute each side

Fitness and Advanced Strength

Every minute on the minute for 7 minutes, perform thrusters at the following reps:

Notes:  Focus on a quality squat and driving with the legs to finish overhead.  Try to add weight each round.  Advanced athletes should perform this from the floor.  New athletes may use a rack and box if needed to ensure quality position.

Fitness Conditioning

4 Rounds:
24 Pushups
12 Box Jumps
400 meter Run
12 Ring Rows
-20 min cap-

Notes:  Prescribed is 24”/20” and feet level with rings, touch hands to chest for the ring rows.  Scale as needed to try and make the time cap!

Advanced Conditioning

4 Rounds:
12 Jerks (155/105)
12 Box Jumps (24”/20”)
400 meter run
12 Chest to Bar Pullups
-20 min cap-

Notes:  Push or Split Jerks are allowed.   Scale as needed to try and make the time cap!


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