Sunday, February 21, 2016

You missed the draft, but there is still time to get on a team (via random assignment) if you register now. HERE is where you can register (I’m lookin’ at you 5:30 crew)! 

Gettin’ #swoleandflexy. We have a nice stretchy surprise coming soon 🙂

Prehab

Roll out Traps and Quads with Barbell
Stretch Calves and Quads
Plank 1mins

Warmup

3 rounds of Cindy (5 pull-ups, 10 pushups, 15 air squats)

Grab a barbell:
Complete
6 good mornings
5 dead lifts
4 hang squat cleans
3 Squat cleans
2 Jerks

Conditioning

20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m

Notes: L1: DL 95/65, KB 26/16, Front Squats 45/35, Ring Rows, BJ 20/16, DB 15/10
L2: DL 135/95, KB 35/26, OH Squats 65/45, Banded Pull ups, DB 20/15
Rx: DL 205/155 KB 53/35, OH squats 95/65, Pull-ups, BJ 24/20, DB 45/30
Rx+: DL 275/185, KB 70/53, OH 115/75, Chest to Bar, BJ 24/20, DB 45/35

Cool Down

Stretch Wrists
Stretch Calves
Mash Legs with Bar