Wednesday 11/8/17

Wednesday 11/8/17

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups
20 Alternating Birddogs (hold each rep for one second)

Strength
20 Minutes total

Levels 2-4
6 Minutes:
Warmup your bench press: 5 reps each – empty bar, 35%, 45%, 55%
45-60 Samson stretch on each side

at 6:00 on the clock,
12 minutes E3MOM (4 sets – 6:00, 9:00, 12:00, 15:00)

9 Bench Press at 65%
20 Crab Kicks

Levels 0/1

3x
12 Floor Press
20 Crab Kicks
10 Hanging Leg Raise/Knee Tuck (hold each rep for 2 seconds at the top)

3x
12 Dips
15 Ring Rows
40 yd Bear Crawl

Conditioning
6 rounds (9 minutes total)
30 seconds work/15 seconds rest, alternate between exercises

Jump Rope
Mountain Climber Push-ups

First interval is jump rope, then rest, then second interval is mountain climber push-ups, rest, and back to jump rope, etc. for 6 rounds total.
The mountain climber push-up is executed like this: in plank position perform 2 mountain climbers, then 1 push-up–as you fatigue, add more mountain climbers (4,6,8) to cut down on push-ups, but don’t come out of a good plank for the entire 30 seconds. You have to keep your midsection braced so your hips don’t sag. Make sure you don’t flex/round your low back or bounce your hips up and down as your bring your knee forward. If you normally need a box to do full range of motion push-ups then use one for this exercise as well.

L3/4 – you should try to get 30+ DUs each jump rope interval (but if DUs aren’t working, switch to singles: the goal is to just keep the rope turning the whole time–don’t stop and start)
L0-2 – go for as many singles as you can in the 30 second interval: don’t get creative, just turn the rope (you should get more than 60)

Durability
3x
40 yd Double Kettlebell Rack Walk
30 Second Downdog Hold