March 14 2015 – 15.3 Event
CONDITIONING PREP: 10-15 minutes of your choice cardio Mix in 10-20 UB DU Every 3-4 minutes with relaxed breathing MOB: Pec/Scap release with lacrosse ball or super nova Banded Bully Hip/ankle mobility based on individual needs Shoulder prep: Banded reverse fly’s T-Y-I’s Crab walks Primal passthru’s Bar hang with scapular engagement Specific prep: 1-3 sets at “race pace” 1 MU 5 Wall balls 10 DU 14 minute AMRAP 7 MU 50 Wall balls 20/14 100 DU
March 13 2015 Open 15.3 Prep and Scaled
Fitness 3 sets NFT: Band reverse fly’s T-Y-I’s x 6’s Bench or assisted ring dips x 5-8 reps Deep squat hold x 30 seconds Skipping practice x 30 seconds 14 minute AMRAP 7 Burpee pull ups 50 Wall balls 20/14 100 DU or 200 SU Performance 3 sets NFT: Band reverse fly’s T-Y-I’s x 6’s False grip ring row x 3-6 Baby MU x 1-3 UB DU x 15-30 14 minute AMRAP 7 MU 50 Wall balls 20/14 100 DU Sport 10 minutes: DU skill work, working on timing, tempo and determine sets/reps to complete 100’s 20 minutes: MU Drills: False grip Baby MU or assisted MU Jumping MU Negatives Tuck MU from floor 15.3 Tester: 2-3 sets for feel, tempo and pacing 30 seconds MU 30 seconds Wall balls 30 seconds DU
March 12 2015
Fitness Teams of 2, One person working at a time Alternating work as needed 5 rounds 600 m row 50 Wall balls 40 DU 30 KB swings Sport Rest Day
March 11 2015
Fitness and Performance “International Strength Day” RDL’s 5 x 5-8 reps Bulgarian split squats 4 x 6-8 each leg 3 sets of complex: 10 hollow rocks + 12 Russian twists 1000 – 1500 m light flush @20 SPM Sport 3 sets NFT 50 DU 10 Pistols (alt) 60 seconds MU drills 2 minutes Rest EMOM x 14 1 Squat Clean Start bar loading @60% and add 5-10 # each set, If you reach failure before completing # or rounds drop loading down by 10# and continue Rest 3 minutes Then… Max reps Burpee MU in 3 minutes