Thursday May 5

Kneeling jump to box jump

Warm Up

Amrap 5minutes

30sec Row/Bike/Ski

7/7 Single leg RDL

5/5 Seated KB press 

Mobility

PNF Pigeon Stretch

5 seconds Contraction, pushing knee into the floor

5 seconds stretch, relax and bring the chest over the knee

*If any knee pain have the athlete elevate the leg, with the shin on a box

Weightlifting

Kneeling jump to box jump 1RM

TC: 8 mins

Score: Box height

Scaling options 

Max box jump 

Workout

EMOM 10minutes 

12/9 Cal Row/Ski

20 KB swings 24/16kg

 

-into-

 

5 RFT

12/9 Cal Row/Ski

20 KB swings 24/16kg

TC:10 min

Score: Time of the second part 

SC

12/9 Cal Row/Ski

15 KB swings 24/16kg

FIT

9/6 Cal Row/Ski

15 KB swings @ Moderate

Accessories

4 sets

10/10 Single arm DB Row on Bench @mod 

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

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Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

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