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WEDNESDAY 180613

Warm-up:

Individual…

Row or Bike

12 Banded Good Mornings

Couch Stretch

Group…

Run 200m

High Knees Down

Zombie Walks Back

15 KB Weighted Good Mornings

12 KB Swings

10 KB Goblet Squats

10 Scorpions

Review the Deadlift, then take time to build to 70% to start the strength with a buddy

 

Strength and Skill:

Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 4-6 reps @ 80%

 

Fitness:

Three rounds for time of:

20 Single-Arm Alternating Dumbbell Snatches
20 Jumping Lunges
10 Strict Pull-Ups

 

Performance:

For time:

60 Double-Unders
30 Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
30 Pull-Ups
40 Double-Unders
20 Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
20 Pull-Ups
20 Double-Unders
10 Single-Arm Alternating Dumbbell Snatches (50/35 lbs)
10 Pull-Ups

Time cap of 12 minutes.

 

Mobility:

Mash lats

LAX to Shoulders

Roll Posterior

 

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