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FRIDAY 200821

Warm-up

200m Jog

Two Sets:
Banded Good Mornings x 20 reps
Bird Dogs x 20 reps
Push ups x 5 Reps

With a Moderate KB….
10 Single Leg KB Deadlift each side
10 KB Swings
10 KB Good Mornings


Strength and Skill

Every 2 minutes, for 12 minutes (6 sets):

Deadlift x 3 reps @ 85% of 1-RM

Focus on using an overhand grip to engage the lats and to create muscular balance.


FITNESS 200821

Five rounds for time of:

18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Assault Bike


PERFORMANCE 200821

Five rounds for time of:

24 Kettlebell Swings (32/24 kg)
12 Alternating Reverse Lunges with Kettlebell Goblet Hold (32/24 kg)
12 Box Jumps (24″/20″)

Time cap 15 Minutes.


At Home Warm-up

When the clock starts, perform…

Two sets of:

60 Seconds of Run/Bike/Row/Jog in Place
60 Seconds of Deep Lunge Mountain Climbers @ 1111 Tempo
60 Seconds of Alternating Pigeon Stretches @ 1111 Tempo
60 Seconds of Plank from Push-Up Position
30 Seconds of Inchworms
30 Seconds of Hang from Pull-Up Bar OR Farmer Hold
30 Seconds of Air Squats


4 Sets of Dumbbell Work

When the running clock reaches 15:00, perform the following…

Four sets of:

6-8 Tempo Dumbbell or Kettlebell Front Squats @ 3131
10-15 Dumbbell or Kettlebell Front Squats (NO TEMPO)
10-12 Tempo Dumbbell or Kettlebell Bent-Over Rows @ 2111
100-Foot Farmer Carry (hold for 60 seconds if you don’t have a good walking route)

Rest 60 seconds between sets

*This is a continued progression off of the last two weeks, we have changed the tempo, and added a non-tempo component. That said, it is still a strength portion so do not rush the quality of each rep, and stick to the tempo!


Mobility

Banded Hamstrings
Roll Posterior
Mash Quads
LAX to Feet

Read more

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