12.14.16 “Team 50 cent”

December 13, 2016

 

FITNESS & LIFESTYLE
WARM UP
10 Minutes of Agility Ladder Drills

METCON
Teams of 2 (1 Athlete Works at a Time)
3 Rounds
50 Wall balls
50 KB Swings (70,53)
50 Box Jump Overs (24,20)
50 KB SDHP (70,53)
Rest 2 Minutes between Rounds

 

SPORT & PERFORMANCE

WEDNESDAY/THURSDAY
A. WARM UP
500m Row for Time

B. STRENGTH
1)Bench Press
7×2
2)Banded Deadlift
7×2
3 second eccentric and explode up on concentric. working form and technique no bouncing.tap and go
Work up to a heavy but not max for the day.

Superset 1) and 2)

C. METCON
Teams of 2 (1 Athlete Works at a Time)
3 Rounds
50 Calorie Row
50 KB Swings (70,53)
50 Box Jump Overs (24,20)
50 KB SDHP (70,53)
50 Burpees
Rest 2 Minutes between Rounds

Comments

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  1. Willhuntforfood Reply

    Team rac
    Tim, Andy, joe
    18:59 teams of 3, no rest

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