Posted by & filed under Workout of the Day.

games

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

WORKOUT OF THE DAY:

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.

FITNESS:
5 Rounds alternating every 2 minutes on the minute of:
E2MOM A:
10 Dumbbell Thrusters
200m Run
E2MOM B:
300-400m Row