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Monday September 24, 2018


Monday September 24, 2018


400m Run


:30 Hamstring Stretch

:30 Downward Facing Dog

:30 Pigeon Pose Ea Leg


Then: 2 Rounds of

Banded Good Mornings x10

Kettlebell SDHP x10

Burpee Broad Jump x5


Strength: Push/Pull

1A Trap Bar Deadlift 5×6-8 @RPE 7

1B Vertical Jump in Broad Jump

(1+1)x5x5 sets



For Time:

1,000m Run or 1 mi Bike

40 Pull Ups

30 Front Squats 135/95

20 Barbell Facing Burpees


C: 135/95, Unassisted Pull Up, 20:00 cap

P: 115/75, Assisted Pull Up, No time cap

F: 95/65, Ring Row, No time cap


** Coaches** Spend time preparing for pull ups. The members should be able to string no less than 5 at a time, so help

them find a modification that will challenge them. If they are doing ring rows, lower the rings to about waist high.

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