Tue Jul 05, 2022

Stretching:
Couch stretch
hamstring stretch
banded lat stretch
:30 scap retractions

Activation: 2 rounds
10 glute bridges
7 air squats
5 toes to bar
5 wall balls
:30 row

Back squats (15:00)

Back Squat, start every 2:00


For Total Load:

5 Sets of 3


*Aim to increase weights from 6.17.22 

- The idea here is to complete heavier loads across all sets.

- Score: Enter all 5 sets. Overall score will be the sum total load. 

10-dinitis

"10-dinitis"


On the 2:00 x 10 Rounds:

15 Wallballs 20 / 14 lb to 10/9ft.

10 toes to bar  

Max Calorie Row


*Score: Total Calories


- Conditioning Category: Grindy Threshold

-don’t sit on the wallballs

- Wallballs: Completed in 1-2 sets in less than 45 seconds.

- TTB: Completed in less than 45 seconds. 

-100 total Toes to bar, adjust to your conditioning level

- Row: Athletes should have at least 30 seconds on the rower each round. 


WALLBALLS

- Reduce Loading/Target Height

- Single Dumbbell Thrusters  


Toes to bar

-reduce reps

- Weighted Sit-Ups

- Sit-Ups 


ROW

- Max Cals On Any Machine 

- Max 10m Shuttle Runs 

- Max Box Jumps (No Rebounding)