Workout of the Day - Saturday, 16 May 2015

Workout of the Day – Saturday, 16 May 2015

    RED PANTHER BLUE PANTHER BLACK PANTHER
Pre Warm-up  
Warm-up inclusion Mobility Coach choose warm-up
Activation
Movement Prep
PART “A” – Skill Running Drills – 3-4 options
PART “B” – Strength Sprint cones
10 Rounds – 50M Sprints

Sprint drills – Sprint square

Sprint cones
10 Rounds – 50M Sprints

Sprint drills – Sprint square

Sprint cones
10 Rounds – 50M Sprints

Sprint drills – Sprint square

PART “C” – Assistance Movement prep with barbell for power clean and thruster Movement prep with barbell for power clean and thruster Movement prep with barbell for power clean and thruster
PART “D” – Conditioning In teams of 2:
5 Rounds for time
20 Burpee box jump pvers
10 Alternating Hang Power cleans
5 Alternating thrusters
RX – 38/24

RX – 42/29

In teams of 2:
5 Rounds for time
30 Burpee box jump pvers
20 Alternating Hang Power cleans
10 Alternating thrusters
RX – 38/24

RX – 42/29

In teams of 2:
5 Rounds for time
30 Burpee box jump pvers
20 Alternating Hang Power cleans
10 Alternating thrusters

RX – 42/29

PART “E” – Compensation / Cool Down Cool down of choice for 5-10 mins
Posted in Workout of the Day
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