Thursday, June 28, 2012

2012-06-186545
Workout of the Day

Before Class or In Warm up:
3 x 3 lateral box step ups (pistol practice – pick a high box), each leg
10 Mid-pause forward rolls on soft matt (if not proficient at forward roll, scale to earlier forward roll variations)

Strength:
1-1-1-1-1
snatch complex
power snatch, overhead squat, squat snatch

Conditioning:
4 rounds
full speed hill sprint
(from speed bump at bottom of trailer park to storage container)
10 2/1.5 pd KB snatch (5 each arm) and 10 kb swing
(cannot drop kettlebell once you pick it up or 5 burpee penalty)

3 minutes rest between rounds (walk down to bottom)

Tiki For Rylie Sunday!

 

Recent Posts

Leave a Comment