Saturday, 11 October 2014

WARM UP
A) 3 rounds, but no more than 10 minutes:
   2. Frog Stand x 10 seconds
   3. Pistols x 5 (each leg)
B) 10 minutes:  Dynamic Warm Up to prepare for “Fight Gone Bad”.

CONDITIONING
"Fight Gone Bad Better"
3 rounds for max reps + calories:
1 minute – Wall Balls, 20/14#
1 minute – Power Snatch, 75/55#
1 minute – Box Jumps, 20"
1 minute – Push Press, 75/55#
1 minute – Row for Calories
1 minute – Rest

In this workout you move from each of five stations after a minute.  The clock does not reset or stop between exercises.  This is a five-minute round from which a one-minute break is allowed before repeating.  On call of "rotate", the athletes must move to next station immediately for best score.  One point is given for each rep, except on the rower where each calorie is one point.

If your wondering why we are doing Power Snatch instead of Sumo Deadlift High Pull, it’s because I (heart) My Supraspinatus - Dallas Hartwig, MS, PT, http://whole9life.com.