11.17.18

Compare to Friday 5/12/17

Warmup

Down and back The 1/2 length of the box
High Knees down/Butt Kicks back
Karaoke
Broad Jump down/Inchworm back
Defensive Shuffle
Forward Lunge down/Reverse Lunge back
Rotational Sumo
Frog Hop Down, Duck Walk back

Mobility

Joint Mobility/Group Stretch x 6 min

Skill

Quickly review Alternating Lunges
Key points of review:
– Proper position with bar maintained in front rack – no rounding over
– Heel Contacts before toe
– Knee tracks over heel and not over toe

Strength

EMOM x 14

Performance
Evens – 12 Front Rack Alternating Lunges (in place) 135/95
Odds – 10 Alternating Pistol Squats

Lifestyle
Evens – 12 Front Rack Alternating Lunges (in place) 95/65
Odds – 10 Alternating Pistol Squats or Knee Tap Squats

Fitness
Evens – 12 Dumbbell Suitcase Lunges (in place) – 35#/25# DB or 16kg/12kg per hand
Odds – 20 Air Squats

Metcon

For time under a 15 min cap

9-15-21

Performance:
Ring Dips
Power Cleans 155/115
15 Burpees between every couplet

Lifestyle:
Matador Dips
Power Cleans 115/75
15 Burpees between every couplet

Fitness
Dips
Hang Power Cleans 95/65
15 Burpees between every couplet