Thursday 09.30.21

Mark
Wednesday, September 29, 2021 - 23:55

Thursday 09.30.21


 

GET WARM


 

0:30 Push Up to Downdog

0:30 Alternating Pec Opener Stretch

0:30 Slow Burpees

0:30 High Plank Scap Retractions

0:30 Shoulder Tap, Shoulder Tap, Push Up

0:30 Arm Circles (0:10 forward, 0:10 backward, 0:10 across the chest)


 

SKILL


 

PART 1: BENCH PRESS

10-5-3-1-1-1-3-5-10


 

3 Rounds:

0:20 Partner 1 Squat Therapy

0:10 Switch

0:20 Partner 2 Squat Therapy

0:10 Switch


 

As A Group:

4 Air Squats (call down/up)

3 Pausing Air Squats (0:05 bottom)

2 Slow Air Squat (0:05 down, 0:05 up)

1 Squat Hold (0:30)


 

ROPE CLIMBS

10 Scap Retractions (pull up bar)

1-3 Strict Pull Ups

3-5 Strict Knee to Chest


 

WORKOUT – “ Smoky Mountain ”


 

Part 2:


 

AMRAP 10:

1 Rope Climb (15')

10 Air Squats

1 Rope Climb (15')

20 Air Squats

1 Rope Climbs

30 Air Squats

...

[Add 10 Air Squat Per Round]


 

*Score = Total Reps

Example: If an athlete makes it through 50 Air Squats, 1 Rope Climb, and 10 of the 60 Air Squats their score would be 166 Reps


 

COOL-DOWN


 

1:00 Couch Stretch (L/R)

1:00 Banded Chest Opener (L/R)