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Thursday, March 7th

Team, Open 19.3 announcement tonight. Below, you will find an optional "Pre-Game" activation. If you are an athlete that feels "rusty" in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our best tomorrow. If not, we recommend full rest. No right or wrong approach here - go with what is natural.


Not for score, at controlled, low intensity:

Part A

1 Round:

5:00 Bike/Row: Minutes 1-2 - Light Pace Minutes 3-4 - Light/Moderate Pace Minute 5 - Moderate Pace

Part B

2 Rounds: 25 Box Step Ups 1 Complex: 3-Position Power Snatch (75/55) *video below 250m Light Row 5 Power Snatches (75/55) 20 AbMat Sit-Ups

2 Rounds of :30s at each station: Superman’s Hollow Rocks Overhead Circles *video below Glute Bridges *video below Repeat 1 Round of Part A Repeat 2 Rounds of Part B


Overhead Circles

Glute Bridges

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