April 10

Dustin and DP getting ready for some work!  (photo credit Pat Sheridan)

Friday, April 10

Prehab

Gristle/Groiner stretches, 30 seconds each
Foam roll Lats
Downdog ankle stretch, 20x
15 Scapula Push ups
Bottom of squat, 1 minute

Warmup

Jog 200 meters
Sampson Stretch, 30 seconds each
15 Scapula Pushups
15 Squats
10 Ring Rows
10 Press
10 Good Mornings
5 Push Press
5 Front Squats
5 Thrusters

Cool Down

Couch stretch, 1 minute
Plow stretch, 1 minute
Calf stretch, 30 seconds each
Samson stretch, 30 seconds each
Pigeon stretch, 60 seconds each

Fitness Conditioning

5 Rounds:
5 Thrusters
5 Pullups

4 Rounds:
7 Box jumps
7 Toes to Bar

3 Rounds:
10 Kettlebell snatch (5l/5r)
10 Goblet squat

2 Rounds:
15 Kettlebell Swings
15 Burpees

1 Round:
400 meter Run
-20 minute cap-

Notes: Prescribed is 75/55 thrusters, 24/20” box jumps, 50/35 kbs. Scale to ring rows, tuckups and russian swings if needed for new athletes and those with mobility issues.

Scale to try and finish the workout under the cap!

Advanced Conditioning

“The Kraken”

5 Rounds:
5 Thrusters (95/65)
5 Chest to Bar Pullups

4 Rounds:
7 Box jumps (24/20)
7 Toes to Bar

3 Rounds:
10 Kettlebell snatch (53/35) (5l/5r)
10 Goblet squat (53/35)

2 Rounds:
15 Kettlebell Swings (53/35)
15 Burpees

1 Round:
30 squat snatches (95/65)
-20 minute cap-

Notes: This workout was originally designed with a 17 min cap. If you can perform the movements/weights safely, try not to scale and see how far you can make it!

If you cannot perform the squat snatches, scale with power snatches.

Fitness and Advanced Strength

3-5 sets of:
5 Good Mornings
5 Strict Chinups

Notes: Lets build off of last week! With the remaining class time, perform the good mornings slow on the way down loading the hamstrings and maintaining a quality back position. For the chinups, add weight if needed and control both up and down. Ideally use a spotter if needed instead of a band.

Just in case you missed this when I posted it a few weeks ago:)