Westside Fight Crew Training Tuesday October 4th 2016
Warm Up
Bodyweight Sled Drags
- 6 x 60 yard return trips with bodyweight on sled going forward
- 4 x 60 yard return trips with bodyweight on sled going backward
- 2 x 60 yard return trips with bodyweight on sled going Sideways
Main Exercise
Testing Day
1 R.M. Sumo Deadlift
1R.M. Box jump
Accessory Work (Depending On Given Weaknesses)
- War Wagon 60 meter Sprints
- Inverse Curl 3 sets of 10
- Single Leg Hip/Quad machine 3 sets of 20 reps
Mandatory Conditioning (15 minutes Of Work with 45 seconds break between rounds)
3 x Athletic Performance Platform Walking/Grappling/Med Ball For 5 minutes
Finish
Reverse Hypers 3 sets of 15 reps
5 sets of 1 minute Isometric/Quasi-isometric 45 degree holds with partner
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