Posted by & filed under Workout of the Day.


Good luck to Coach Mike, Coach Katie, Coach Natalie and Logan as they compete in the Golden State Games on Saturday!!!!


Dynamic Warmup & Mobility: Minute 0 – 20
Legs – Use a roller to work through your Quads and the top of your adductors
Coaches’ Choice Group Dynamic Warm Up
Banded Walks, 30’ lateral + 30’ forward & backward

Strength: Minute 21 – 40
Front Squat 4×8 Starting @ 70% 1 Rep Max Front Squat – Squat session 1 of 4

Start with an empty bar for a set of 8 Tempo Squats count to 3 into the hole, then drive out of the squat. Then start adding weight to the bar for warm up sets of 3 – 5 reps increasing 30 – 50 lbs per warm up set. Once you reach your 70% Complete all 4 sets at the same weight.

If you do not know your max, increase the weight to find a strong effort, then try to complete that weight for 2 sets.

Workout: Minute 41 – 60
5 Rounds of:
10 Thrusters 53 / 75
200m Run.

Score: Total time

You may scale up to 65 / 95 only if you know you will keep these rounds all unbroken.
This should be FAST.

Cool Down: Any time left over, walk 200m then hit some more roller on your legs.

5 Rounds alternating every 2 minutes on the minute of:
10 Dumbbell Thrusters
200m Run
300-400m Row