Thursday 11/30/17

Thursday 11/30/17

Warmup
Run to Sessions 2x
Hip Mobility
Down Dog Push-ups
20 Alternating Birddogs

Conditioning

“Black Cube”

Levels 2-4
7 Rounds AFAP

10 Alternating Sandbag Reverse Lunges – Zercher Hold
10 Alternating Lateral Box Jumps
5 Strict Push-up Burpees
200 yd Run

  • Zercher lunges are a very core intensive movement, be sure to brace your midsection to protect your lower back as you hold the bag in front of you.
  • Jump on a lower box than usual if the lateral jump seems daunting. Both feet should leave the floor at the same time, and then land on the box simultaneously as well. Step down on the other side of the box and jump in the opposite direction for the next rep.
  • In the strict burpee, you jump back into a solid plank before performing a good push-up, then jump back up to finish the rep. No “elite exercising” these–if your thighs touch the floor it’s a no-rep.

Levels 0/1
5 Rounds AFAP

12 Slam Ball Reverse Lunges – Bearhug Hold
12 Ball Slams
12 Burpees
200 yd Run

Recovery
Click the links, watch the videos, learn the drills.

Couch Stretch 60 seconds each side

Side Lying Pretzel Stretch (aka “the Brettzel”) 60 seconds each side

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