11.22.16 “Toe the Line”

November 21, 2016



FITNESS & LIFESTYLE

MOBILITY WARM UP:
Learn to Use the Foam Roller
Quads, Hips, IT Bands

SKILLS
Toe 2 Bar practice
–hollow body
–just the Kip
–knee to elbow

METCON
“Toe the Line”
AMRAP 15
15 KB 1 Arm Ground to Overhead(GTO) (53,35)-total, NOT each side
15 Toe 2 Bars
15 Burpees

EXTRA CREDIT-CASHOUTS
ENDURANCE
Choose one of the Following Modes:
(Perform this Either Monday, Tuesday and Wednesday)
Long Interval Interval
5 Rounds
1k Row
or
800m Run Run
or
4 Minute Airdyne for Calories

REST 2 Minutes between Rounds

CORE
4×15 Weighted Back Extensions

 

SPORT & PERFORMANCE

A. WARM UP
10 Minutes Agility Ladder Drills

B. OLY
Every 2 Minutes for 20 Minutes:
Sets 1-3 Snatch Deadlift + Tall Standing Snatch (Pull Under) 2×50% 2×60% 2×65%
Sets 4-6 Snatch Pull + Snatch 2×70% 2×75% 2×80%
Sets 6-10 Full Snatch 1×85% 1×85% 1×85% 1×85%

C. STRENGTH
3×3 High Bar Back Squat at 90%

D. METCON
AMRAP 15
15 KB GTO (70,53)
15 Toe 2 Bars
15 Burpees

E. ACCESSORY
1. 4×8 Upright Rows
2. 4×15 Weighted Back Extensions

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