TUESDAY

ACCESSORY WORK

We are going to have groups start at different stations an rotate

16 minutes (2 minute stations x 2 )of:

1.Turkish get-ups for glute work and hip flexor mobility

2. Single leg RDL w db or kb single arm. Hold weight in arm opposite of working leg. If you’re standing on your left leg, hold db or kb in right arm. Use controlled tempo and don’t bounce weight off the floor.

3. overhead carries – two handed barbell in jerk or snatch grip position. Focus would be establishing a strong fixed scapular position and strong hand and wrist position.

4. Step ups – start with light weight an work your way up. The goal is to step up and not push off the back leg to get you through the hard part.

METCON:

OPEN/PERFORMANCE

27-21-15-12-9

Kb swings 53#/35#

K2e

Row for cal

FITNESS

27-21-15-12-9

Kb swings 35#/26#

medball situps

Row for cal

*** Girls and Fitness row 24-19-12-6