SATURDAY, OCTOBER 5TH, 2019
A) Whiteboard Brief (0:00 – 3:00)
– Conditioning: One person works – split however desired today and have fun!
B) Warm Up (3:00 – 20:00)
Equipment needed for this warm-up:
– Medballs
– Barbells
– Bands for pull-up scaling if applicable
3:00 – 12:00
”Musical Medballs”
*Set-up 10-15 medballs having your athletes perform a bodyweight exercise moving around the
medballs. Once you stop the music they will try to sit on a medball. The person that is left will complete
their choice of one of the following exercises to the side (air squats, sit-ups, burpees, push-ups). After
each set remove one medball until you only have two athletes left and one medball.
12:00 – 20:00
Warm-up – Deadlifts, C2B Pull-ups, Alt. Pistols
*How to scale pistols
C) Conditioning (20:00 – 55:00)
AMRAP 30 w. a partner:
400 Meter Run
20 Deadlifts (225, 155)
400 Meter Run
20 C2B Pull-ups
400 Meter Run
20 Alternating Pistols
*One person works – split however desired.
L3: (185, 125) (Regular Pull-ups)
L2: (155, 105) (Band Assisted Pull-ups) (Post Assisted Pistols)
L1: (135, 95) (Ring Rows) (BW Reverse Lunges in place)
D) Extra Credit (55:00 – 60:00)
2:00 of Global Foam Rolling Hamstrings
2:00 of Active Straight Leg Raise (60s each)
2:00 of Parasympathetic Breathing