Monday March 20th 2017

Dynamic Warmup & Mobility:  Minute 0 – 25

  • Shoulder – Use a Lacrosse Ball to work through any sticky spots around the Scapula, Then a Roller on the Lats.
  • Coaches’ Choice Group Dynamic Warm Up
  • 2 Rounds of a Gymnastic Warm up Complex:
    • 4 Strict Hollow Scapular Pulls
    • 4 Hollow Scapular Pull + Super Man (Tap Swings)
    • 2-4 Kipping Pullups – Modify with Banded or set up Seated Pull up for WOD.
  • 2 Rounds of Barbell Warm up
    • 3 Muscle Cleans – Position 1
    • 3 Power Cleans – Position 1
    • 3 Power Clean + Squat – Position 2
    • 3 Strict Press

Workout: Minute 26 – 50

14 Minute AMRAP of:

  • 4 Power Clean 95 / 135
  • 8 Push Press – Same
  • 12 Pull-ups – Modify with Seated Pull-ups or Banded assisted
  • 1 Minute Rest

Cool Down: Minute 51 – 60

Grab a Roller and roll out:

  • Lats
  • Legs
  • Hips

Diablo F!T: Complete 3 Rounds of 1 Minute max reps with a 30 second break between rounds:

  • 30 Second Dumbbell Power Cleans / 30 Second Front Rack Hold  
  • 30 Second Dumbbell Push Press / 30 Second Overhead hold
  • Strict Pull ups
  • Bike

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