Thursday November 17, 2022

Warmup

1:30 Bike/Row

10 Banded OH Press

10 Banded Upright Row  https://www.youtube.com/watch?v=UVhWe4QfoYM

10/Side Banded Monster Walks

10/Side Banded Single leg Hamstring Curls

10/Side Curtsy Lunge https://www.youtube.com/watch?v=pUgEbJRD-0s

10 Squat Jumps

Mobility

Banded Hamstring Stretch 1:00/Side

Skill/Strength

Plyo Circuit

Spend 4-5 mins at each of the following stations (in any order)

Station 1:  Max Height Box Jump

If you are uncomfortable jumping on a box, set a PVC pipe on top of box, weight it down with a plate, and jump over the PVC

Station 2:  Kneeling Jump to Broad Jump

Example:  https://www.youtube.com/watch?v=H8DIA_6nkAQ

Modify by just doing broad jumps

Station 3:  Single Leg Banded Jumps

Example:  https://www.instagram.com/reel/CeltAxxObWU/?igshid=MDJmNzVkMjY%3D

Only use the band if they are easy without it

Station 4:  Lateral Rebounding Parallette Jumps

Modify by jumping over a bar or a line in the floor

WOD

AMRAP 15:

15 kb swings

20 situps

15 box jumps

Cap of 5 rounds.  If you get 5 rounds write your time on the board.

F:  light kb

P1:  55/35

P2:  35/25

C:  70/45; 12 GHD situps; kb step-ups; 2 rope climbs at the end of each round