Last week of the bodyweight warm up, make the most of it 🙂

SKILL

Burgener Warm Up

WORKOUT

Fight Gone Bad

3 Rounds for Reps of:

Wall Ball
Sumo DeadLift High Pull
Box Jump
Push Press
Row for Calories
Rest 1 minute between rounds.

Scaling Options:

Performance Men = 35kg push-press and sumo deadlift high pull, 20lb (9kg) wall- ball 10ft target and 20 inch box jump

Performance Women/Fitness Men = 25kg push-press and sumo deadlift high pull, 14lb (6kg) wall-ball 10ft target and 20 inch box Jump

Fitness Women = 15kg push-press, 16kg sumo deadlift high pull KB, 10lb (4.5kg) wall-ball and 20 inch box Jump (step ups are okay)

Beginner = 7kg push-press, 8kg sumo deadlift high pull, Air Squat and 12 inch box jumps (step ups ok)

MOBILITY MONDAY

3 Yoga Poses to Increase Overhead Shoulder Mobility

The shoulder should be the most mobile joint in the body, but when movement is limited athletes may end up compensating by using the low back rather than the upper back to increase extension in the lift. Here are three poses to help restore the proper range of motion:

BENCHMARK TRAINING

GIRL

“Karen”

150 Wallballs for time 20/14# to 10′

HERO

Klepto

4 rounds for time of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 65/42.5kg

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.

OLYMPUS DIGITAL CAMERA

OLYMPUS DIGITAL CAMERA