1.) With a 60 minute running clock
:00-:10 10-9-8-7-6-5-4-3-2-1 Shuttle Run (10m)/Box Overs 24/20 75% Pace
:10-:25 Calf Smash
:25-:35 10-9-8-7-6-5-4-3-2-1 Power Snatch 75/55lb /Pull-ups 85% Pace
:35-:50 Lat Smash/Pec Smash
:50-1:00 10-9-8-7-6-5-4-3-2-1 UB Double Unders/Cal Row (UB single unders 20-18-16-14-12-10-8-6-2) 100%
If you finish the workouts early get started on the mobility
2.) 7 minutes alternating every 30 sec. Hollow Rock/Superman
Note: On the Hollow Rocks concentrate on keeping the lower back connected to the ground prior to lifting legs or arms. Once lower back is in contact slowly bring your knees and arms towards your middle in a ball. Slowly reach one leg out maintaining that flat back then 2 legs, then 1 arm 2 arms and so on. Take your time and do this right. The middle of your abs should not be in a pyramid but flat stomach as what we are pursuing.
3.) 30 minutes more mobility
4.) 7:45pm Take on the last Open workout of 2015 (Thank the Lord!)
:00-:10 10-9-8-7-6-5-4-3-2-1 Shuttle Run (10m)/Box Overs 24/20 75% Pace
:10-:25 Calf Smash
:25-:35 10-9-8-7-6-5-4-3-2-1 Power Snatch 75/55lb /Pull-ups 85% Pace
:35-:50 Lat Smash/Pec Smash
:50-1:00 10-9-8-7-6-5-4-3-2-1 UB Double Unders/Cal Row (UB single unders 20-18-16-14-12-10-8-6-2) 100%
If you finish the workouts early get started on the mobility
2.) 7 minutes alternating every 30 sec. Hollow Rock/Superman
Note: On the Hollow Rocks concentrate on keeping the lower back connected to the ground prior to lifting legs or arms. Once lower back is in contact slowly bring your knees and arms towards your middle in a ball. Slowly reach one leg out maintaining that flat back then 2 legs, then 1 arm 2 arms and so on. Take your time and do this right. The middle of your abs should not be in a pyramid but flat stomach as what we are pursuing.
3.) 30 minutes more mobility
4.) 7:45pm Take on the last Open workout of 2015 (Thank the Lord!)