Monnday, July 18, 2016

California Love apparel is live on the online store!

jackie screenshot


Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min


Coach chooses warm up
Warm up technique for strength work


Every minute on the minute from 18 minutes (6 sets):
Min 1: 1-3 Rope Climbs
Min 2: 50 foot sled pull
Min 3: 12 GHD sit-ups/12-17 Abmat Situps

Notes:  For the sled pull you should be able to complete the work in less than 20 seconds so two people can go within the minute. Up the weight from last week as needed. Scale the rope climbs as needed.
Suggested weights: L1: 45/25
L2: 70/45
Rx: 90/70
Rx+: legless, 135/90


3 Rounds for time
400 Meter Sandbag Run
20 Sandbag Goblet Squats
15 sandbag toss over the shoulder

Notes: L1: 30lbs
L2: 50/30lbs
Rx: 70/50lbs

Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings

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