Wednesday August 25, 2010

Make sure to log this week’s workouts as they are Benchmarks.

Weekly Warm-up
5mins roll-out/free style

2 Rounds:

• 1 Lap Bear Crawl
• 10-15 Split Squats/side [32x0]
• 10-15 Lateral Split Squats/side [32x0]
• 10-15 Ring Rows [3021]
• 10-15 Y’s, hold for 3 sec at the top.
• Arm swings + Legs swings

Part 1:
Overhead Squat 3 x 6-8 [4022] – rest 3mins

Part 2:
3 Rounds For Time:

• 10 DB Muscle Snatch/side
• 100m Run

Rest 1 min…then:

3 Rounds For Time:

• 10 Wall Ball
• 100m Run

After Party:
2 x 2 min plank hold – rest 60sec. (or 2 to 3 sets of max plank hold if unable to hold for full 2 mins)