uesday

 

Coaches Warm Up

 

1.Strength

1 RM thruster from the floor

 

2.Conditioning

Workout 15.2

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squatss

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds.

 

 

Extra Credit

 

3 super sets

8 Incline Bench Press

12-20 plate plyo push up

 

Gymnastics

Choose one of the following:

A.  3 sets of 15 unbroken Strict HSPU

B.  4 sets of 12 unbroken Strict HSPU

C.  5 sets of 9 unbroken Strict HSPU

D.  6 sets of 6 unbroken Strict HSPU

Rest 1 minute between sets

 

1x100 Banded pull aparts

 

Mid-Line

2 RNFT

15 Strict toes to bar

Accumulate 1’ L-hang

20 v-ups

accumulate 1’ L-sit

25 supermans