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Thursday 02.18.2021

POSTED ON February 17, 2021

Thursday | 02.18.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec easy Row
3 Sandbag Cleans (light weight – focus on pulling to hip and then cleaning)
10 heel to tiptoe rocks
10 yd high knees
10 yd butt kickers
15 yd skip (down and back)
 
**2. Workout Prep**
– Allow athletes a few minutes to set up making sure they warm up to sandbag weight.
 
Workout: Underdog
 
* Target time each round: Sub 3 Minutes
* Time cap each round: 3:30
 
Partner – You go – I go
 
5 rounds (each)
35 Double Unders
6 Sandbag Cleans (150/100) OR 6 Power Cleans (205/135)
35 Double Unders
20 push-ups
35 Double Unders
*Tag partner
* Scaling option 1 (Masters 45+)
Partner – You go – I go
 
5 rounds (each)
35 Double Unders
6 Sandbag Cleans (100/70) or 6 Power Clean (135/95)
30 Double Unders
15 push-ups
25 Double Unders
-Tag partner
* Scaling Option 2
Partner – You go – I go
 
5 rounds (each)
35 Single Unders
6 Power Cleans
35 Single Unders
15 Bar Push Ups
35 Single Unders
-Tag partner
* Limited Equipment Option
Partner – You go – I go
 
5 rounds (each)
20 Plate Hops
10 Burpees
20 Plate Hops
20 Push Ups
20 Plate Hops
-Tag partner
* Large Class Option
– No change to workout
 
Accessory:
 
4 sets
10 Dumbbell bent over Row
15 Hip Extensions
30 sec. Hollow Rock Hold

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