Wednesday March 13, 2019

Wednesday March 13, 2019

Events & Announcements
19.4 Friday Night Lights will be taking place this Friday, March 15th. Heat sign-ups will begin at 4:30


Workout of the Day

Warm Up
30 Seconds
Easy Row
Mountain Climbers

Moderate Row
Push-up to Down Dog

Faster Row
Air Squats

20 Seconds
Hollow Hold
Barbell Back Squats

Arch Hold
Medicine Ball Front Squats

Medicine Ball Twists
Jumping Medicine Ball Squats

Mobility
45s Squat with Thoracic Rotation
45 Squat Hold with Med Bell

Skills & Drills
ROW
Focus: Start Smart
Movement Prep
Establish Catch
20 Seconds Easy Row

WALLBALLS
Focus: Start Smart
Movement Prep
5 Front Squats
5 Wallballs

TOES TO BAR
Focus: Start Smart
Movement Prep
5 Scap Pull-ups
5 Jumping Kips with Feet Forward
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar

Movement Substitutions
Reduce Reps
Feet as High As Possible
Knees to Chest

BACK SQUAT
Focus: Start Smart
*Both Feet Underneath the Bar
Elbows Back and Tight to The Body
Belly Full of Air
Stay Tight as You Step Back
Just 1 Big Step Back With Each Foot
Movement Prep
2 Rounds:
Unrack the Bar
5 Back Squats

Part I
Back Squat
15 Min to Build to Heavy 5

Workout Prep
100 Meter Row
5 Wallballs
5 Toes to Bar

Part II
For Time
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar