Hey team! This weeks Workout is a little bit of meathead sh*t, and some conditioning all rolled into one.
To start we are going to play the song “Roxanne” by The Police…. We are going to jump rope the whole time but every time we hear the name Roxanne we hit the deck and do a Burpee. Then right back to the jump rope. You’ll love that song forever, after this one. 😉
The first strength effort is a very anaerobic movement combined with some explosive plyometric work.
The second strength effort is designed to not only grow some muscle on the shoulders and arms, but also to work on hip speed and a vertical pull which translates directly to more technical movements like the clean and the snatch. Then some beach muscle work. Strait up. Beach bodies are built in the winter.
Finally we get to some intervals. 3 of our favorite explosive movements, combined with some deep core work that also acts as some active recovery time. It’ll be a fun 10 minutes!
Finally we will finish up with a little bit of shoulder durability work. When you participate in mountain sports , your shoulders had better be squared away.
Enjoy team!
Regards,
Pete Wilson
Warm up:
-Roxanne
8 Rounds:
3x Thrusters
6x Jingle Jangles (short sprints)
Down Dog
6 Rounds:
5x High Pull
6-10x Dips
Hip flexor/HS
5 Rounds: Tabata
-jump lunges
-swings
-Burpees
-Hollow Rocks
2 Rounds:
20x HJ (each)
10x Y&L
