Thursday, August 18, 2016


Screen shot 2016-08-16 at 7.25.30 PM



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 for 18 minutes (6 rounds)
Min 1: 7 Strict Handstand Pushups
Min 2: 30 Second Handstand hold
Min 3: 20 shoulder taps

Notes: If you cannot complete strict handstand pushups scale with abmats, pike on a box or bench, or do pike or regular push-ups. Do shoulder taps in plank if you cannot do them against the wall.


For time:

3 Rounds:
400 meter Run with a sandbag
21 KB Swings
12 Chest to Bar Pull-Ups

Notes: 18 minute cut-off
L1: 30lb sandbag, 12/8kg kb, Ring Rows
L2: 50/30lb sandbag, 16/12kg kb, banded pull-ups
Rx: 70/50, 32/24kg kb

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

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