09/16/2024 Monday’s Workout
by Ana Liston
WARMUP
1-2 ROUNDS (Coach Led)
10 Alt. 90-90 Hip Rotations
5 Empty Barbell Good Mornings
10 Alt. Bird Dogs
5 Cat/Cows
into…
AMRAP x 5 MINUTES
5 PVC 3-Point Contact Drill*
10 Air Squats to Med. Ball
5/5 Med. Ball Around the Worlds
10 Med. Ball Deadlifts
STRENGTH
Deadlift for load:
3-3-3-3-3
*Start Moderate and end Heavy.
(Score is Weight)
WORKOUT
FOR TIME
50 Wall Balls (20/14)
25 Deadlifts (155/105)
40 Wall Balls
20 Deadlifts
30 Wall Balls
15 Deadlifts
(Score is Time)
OPTIONAL AFTER PARTY
1-2 ROUNDS FOR QUALITY
100′ EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
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09/22/2024 Sunday’s Workout
WARMUP 2 SETS10/8 Cal Bike (Easy Pace)8 Lunge-Lunge-Squat*8 Scap Pull-Ups:20 Dead Hang *Switch to 8 Alt. Step-Ups for the second set. Into… 2 SETS10/8 Cal Bike (Moderate Pace)8 Box Jumps… Continue reading
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