Saturday
Warm-up
Warm-up
Run/Bike/Row 4 mins
General Stretching
General Stretching
1 set:
10 Scorpions
10 Hip Crossovers
10 Squat-to-stands
2 sets:
10 PVC Pass-Throughs
10 Slow PVC Muscle Snatches
10 PVC Overhead Lunges
5 Elbow instep to hamstring stretch/leg
200m Run
Coach
Warm-up
Warm-up
Mini Round: 3:00
On a 1:00 clock
200-m run
8 overhead squats
***Goal is to be picking up the barbell by the :50 second mark. If unable, scale the distance***
Metcon (AMRAP – Reps)
RX:
5 X 2:00 rounds for reps:
400-m run
Max rep overhead squats (65/95 lb)
5 X 2:00 rounds for reps:
400-m run
Max rep overhead squats (65/95 lb)
Intermediate
5 X 2:00 rounds for reps:
300-m run
Max rep overhead squats (55/75 lb)
Beginner
5 X 2:00 rounds for reps:
200-m run
Max rep overhead squats (35/45)
Goal is to have at least :20 seconds of overhead squats or 7-10 reps per round.
OHS
– Arms locked out, elbow pits facing the ceiling
– Weight distributed throughout foot
– Drive knees over toes
– Keep torso upright with eyes forward