06.22.18

Warmup
6 min to complete:
Medicine Ball Rotational Wheel Complex
Performed in Teams of 2. IF THERE IS AN ODD NUMBER OF PEOPLE, THE COACH WILL PARTNER WITH SOMEONE. Each Team will need 1 medball. Person 1 is the “Pitcher”, Person 2 is the person doing the work.
Each Person works through 1x each as the “Pitcher” and the person doing work.
On each of the following the “Pitcher” passes the medball back to the person doing work.
Perform the following complex:
5 x Double Underhand Tosses
5 x Medball Twist Passes Per Side
Repeat 5 x Double Underhand Tosses
5 x High Catch Bounces
Repeat 5 x Double Underhand Tosses
5 x Lateral Chest Tosses per side
Switch partners after this is completed.
Mobility
Lax Ball to glute/hamstring seated on box with bend/extend leg and hip – 90 sec per side
Smash/Roll Adductors with Foam Roller – 90 sec per side
3 Position Adductor/Hamstring Activation – 5-10 reps per position
– Heels elevated
– Flat feet
– Toes elevated (see demo video at 3:45 mark here https://www.youtube.com/watch?v=7gXEU0BXmxs)
3 Position Lower Body Band Stretch
Skill
Review the Mechanics of the Single Leg Deadlift. Use a light KB.
Also review Walking Lunges.
Strength
EMOM x 16
Evens – 5 Single Leg Deadlifts Per Leg – use 1 KB or DB in each hand
Odds – 12 Steps of Walking Lunges (6/Leg)
P – Overhead Walking Lunges**
L – Behind the neck walking lunges- bar taken from a rack
F – Dumbbell/KB Suitcase lunges – 1 DB/Hand
**use a weight that is challenging bu allows for proper movement and position
Metcon
9 min AMRAP
Climb the ladder by 2 reps/round
2-4-6-8-10 and so on…
Performance
Wall Balls 30/20
Hand Release Push Ups
GHD Situps
Lifestyle
Wall Balls 20/14
Push Ups
Abmat Situps
Fitness
Wall Balls 14/10
Push Ups (wall or box push ups if necessary)
Abmat Situps
Cashout
Accumulate 2 min total of stretching in the following poses;
Pigeon per side
Couch Stretch Per Side
Seated Forward Bend
(https://youtu.be/ZV1NSV7Ai9o?t=1m22s)