May 21

Thursday, May 21, 2015

Prehab:

Monster walks, 10 each direction
Super rack stretch, 30 seconds each
Wrist and ankle mobility, 2 minutes
10 Scapula push ups
10 Wall extensions

Warm-up:

Jog 400 meters
10 Burpees
10 Strict pull ups or Ring rows
10 Wall squats
10 Tuck ups

Cool down:

10 Wall extensions
Calf stretch, 30 seconds each
Couch stretch, 1 minute each
Pigeon, 1 minute each

Strength

Go over the different movements for the workout.

Conditioning

“The

Triangle of Terror”
7 min AMRAP
8 Power Cleans
4 Handstand Pushups
12 Double Unders

rest 3 min

7 min AMRAP
5 Back Squats
2 Muscle Ups
200m Row/Run

rest 3 min

7 min AMRAP
3 Push Jerks
6 V-ups
9 Box Jumps

Notes: The prescribed weight for all barbell movements is (95/65 lbs). Please scale if the weight is too heavy. A scalable option for handstand push ups is regular push ups. For muscle ups please scale to pull ups or ring dips, and for double unders complete 36 single unders. The box jump height should be 24/20inch. Please use your rest as active recovery. Put away or take out any equipment during this time. All 3 AMRAPS should be all out effort.  Scoring should be total reps for 3 separate AMRAPS with the run counting as 1 rep.

Fight Fit!!