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MONDAY 080116

Warm-up:

Run or Row

Crossover Symmetry

20 Banded Good Mornings

20 Banded Lateral Steps

Inch Worm Down

Samson Lunges Back

15 Hollow Rocks

10 Pull Ups

10 Push ups

15 Squats

 

Fitness:

Four sets of:

Romanian Deadlift x 6-8 reps @ 3 sec descend
Rest 45 seconds

Dumbbell Reverse Lunges x 10 reps each leg @ 2 sec descend
Rest 45 seconds

Hollow Rocks or Hold x 30 seconds
Rest 45 seconds

 

WoD:

Three rounds for time of:
10 Pull-Ups
20 Kettlebell Swings
200 Meter Run

 

Performance:

Six sets of:

Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
Rest 4 minutes between sets, and use that time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

 

WoD:

Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)

 

Mobility:

Mash Lats

Banded Shoulders

Banded Hamstrings

Roll Posterior

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