July 20, 2015

Weightlifting 

A) Front Squat 4-6 reps x5  75%, 80%, 85%, 85%, 90%

Rest: 2 min

B) Db Russian step-ups 10 each leg x5 

Rest 60 sec

C1) Jumping Bulgarian split squats 10 each leg

C2)Board jumps 5 rep x5  Demo

D) Windshield wipers Demo

15 reps x5

For time:

10 Target Burpee (find a target that is 6 inches above you)

15 KBS

30 Jumping squats

Sprint 100 meters

Rest 2 min x5

If you choose to record your time you will have 5 scores. The goal here is to go 100 percent, recover and then go again four more times. Try and get all 5 scores within seconds of each other.

Rest 4-6 hours between sessions

Running

15 MIN EMOM-Sprinting 

Ladder sprints
On the top of every minute sprint. Whatever time you have left is recovery.
Set cones up at 10yds-15yds-30yds

To Break it down-sprint 10 and back, 15 and back, and 30 and back, on the top of every minute for 10 minutes.