Thursday 9 January 2025 (RHS) (11:00, 12:00)
January 9, 2025
Today’s Stimulus:
*Moderate weight
*High volume
*Sport specific/endurance
Warm-up
3x
8 Alternating lunges
8 Lateral line hops (L+R =1)
8 Bodyweight squats
8 Sit-ups
8 Bend + Bow
4 Walkers
S&T 10 minutes
Groups of 3/4
Establish a max distance broad jump (a.k.a 1 broad jump for max distance, take as many attempts as needed to reach your perceived max)
Workout
EMOM for 30 minutes
Minute 1: 12 Wall Balls 10/7
Minute 2: 10 Burpee
Minute 3: 12 KB Russian Swing 12kg/16kg
Minute 4: 10 Battle Rope (both hands)
Minute 5: 12 Push Up
Minute 6: 10 Ring rows
Minute 7: 12 Sit Up
Minute 8: 10 KB Goblet Squat 12kg/16kg
Minute 9: 12 Box jumps
Minute 10: Rest
*Start at any station and rotate through movements resting on the 10th and 20th minute