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FRIDAY 200904

Warm-up

200m Run or just keep running to your car

Coaches Choice to get you prepped and warm for the longer workout today.


FITNESS 200904

DIRTY 30 (Jill’s Birthday)

*same bar weight for each movement*

For Time:
30 KB/DB Deadlifts
30 Strict Pullups or Ring Rows
30 DB/KB Front Squats
30 Abmat Situps
30 DB/KD Hang cleans
30 One Arm Front Rack Squat
30 DB Push Press
30 Burpees
30 DB Thrusters

Time cap….death or 30 minutes.


PERFORMANCE 200904- Jill’s BDAY present to you all

DIRTY 30 (Jill’s Birthday)

*same bar weight for each movement*

For Time:
30 Deadlifts (115/80)
30 Chest to Bar Pull-ups
30 Front squats
30 Toes to Bar
30 Hang clean
30 Pistols
30 Push Press
30 Burpees
30 Thrusters

Time cap….death or 30 minutes.


At Home Warm-up

When the clock starts, perform…

Two Sets of:

50-Foot Out and Back
15 Air Squats
10 Divebomber Push-Ups
Rest 30 Seconds
50-Foot Out and Back
15 Dumbbell Deadlifts
10 Half-Burpees

Rest 90 Seconds


EMOM 18

When the running clock reaches 12:00, perform the following…

Every minute, on the minute, for 18 Minutes (6 sets of):
Station 1 – 15/10 Calorie Bike or Row OR 150 Foot Out and Back
Station 2 – 30 Seconds of MAX Reps Thrusters
Station 3 – 30 Seconds of MAX Reps Devil’s Press


2RFT Run-Thrust-Press

Followed by…

When the running clock reaches 32:00, perform the following…

Two rounds for time of:
15/10 Calorie Bike or Row OR 150-Foot Out and Back
10 Thrusters
5 Devil’s Press


Mobility

Take 10 minutes in the gym or at home to Hold 3 Stretches for 2-3 minutes each

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