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Saturday 082220

Warm-Up

[GENERAL]
Plate Warm-Up:
:30 Plate Hops
:30 Plate Counterbalance Squats
:30 Plate Hops
:30 Plate Lateral Squats
:30 Plate Hops
:30 Plate Ground to Overhead
* Perform with body weight and a light DB if you don't have a plate. Jump over the DB in place of hops on the plate.

[SPECIFIC]
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
* Use a PVC Pipe, Broomstick, or dowel if you don't have a barbell.

[MOBILITY]
:30 Wrist Stretch Each Direction
1 Min. Table Top Stretch
:30 Front / Goblet Squat Hold

Conditioning

[PRACTICE]
1 Round:
200m Run
3 Power Cleans
3 Front Squats
3 Push Jerks

Metcon (Time)

"1-800-Macho-Man"

3 Rounds:
800m Run
5 Rounds of "Macho Man"

1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks

[SCALING]

800m RUN: Reduce distance to 400m-600m, Jog in home for 4 Mins., 1,000m Run, 2,000m Bike.

POWER CLEAN: 1-Arm DB (3/SIDE), Double DB, Russian Swings, Barbell (135/95).

FRONT SQUATS: 1-Arm DB (3/SIDE), Double DB, Goblet Squats, Barbell (135/95).

PUSH JERKS: 1-Arm DB (3/SIDE), Double DB, American Kettlebell Swings, Barbell (135/95).

Want to see some of these movements in action? Check out our .

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Saturday, August 22, 2020

Male Clients