Friday June 7, 2019

Friday June 7, 2019

Events & Announcements
Saturday June 22 – GYM CLOSED – Sign Up to Rugged Maniac

 http://runsignup.com/RaceGroups/68977/Groups/541515


Warm Up
AMRAP 8:
10-8-6-4-2
Air Squat
Up Down
Russian KB Swing (Light Weight)
*50m Run after each set

Mobility
Chest Stretch: 1 Minute
Kettlebell Calf Smash: 45 Seconds Each Side
Up Dog: 30 Seconds

Skills & Drills
BURPEES
Focus: Bottoms Down
Movement Prep
5 Frog Hops
5 Burpees

ABMAT SIT-UPS
Focus: Bottoms Down
Movement Prep
Establish Sitting Position
5 Slow Sit-ups
5 Sit-ups

KETTLEBELL SWINGS
Focus: Bottoms Up
Movement Prep
With a Lighter Weight:
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings

GOBLET SQUATS
Focus: Bottoms Up
Movement Prep
With a Lighter Weight:
Establish Bell Position
5 Pausing Goblet Squats
_
Build to Workout Weight
_
5 Kettlebell Swings
5 Goblet Squats

Workout Prep
5 Reps of Each Movement + 100m Run

Training
For Time
20-18-16-14-12-10-8-6-4-2
Kettlebell Swings (24kg/16kg)
Burpees
AbMat Sit-Ups
Goblet Squats (24kg/16kg)
200 Meter Run after each set