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.

Prehab:

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

Warm-up:

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:
7-6-5-4-3-2-1

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!