December 21, 2015

Monday

Coach's Warm Up for Hips and Shoulders

SKILL/STRENGTH:

Overhead Squats - 5 x 3 @ 75%

METCON:

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

EXTRA CREDIT:

4 x 15 V-Ups

or 

4 x 15 Good Mornings

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