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MONDAY 160711

Warm-up:

Run/Row/Airdyne

Crossover Symmetry

15 Hollow Rocks

Samson Lunges Down

Inch Worms Back

20 Banded Good Mornings

15 Squats

Handstand Practice

10 Pullups

 

Fitness:

Strength:

Every 90 seconds, for 24 minutes (4 sets of each):
Station 1 – 25 Russian Kettlebell Swings
Station 2 – 8-10 L-Seated Dumbbell Presses
Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps
Station 4 – 60 second Prone Plank Hold

WoD:

Three rounds for max reps of:
60 seconds of Assault Bike or Rowing (for Calories)
60 seconds of Strict Pull-Ups
60 seconds of Push-Ups

 

Performance:

Strength:

Every 3 minutes, for 24 minutes (8 sets):

Deadlift
*Set 1 – 4 reps @ 50-60%
*Set 2 – 4 reps @ 60-65%
*Set 3 – 3 reps @ 65-70%
*Set 4 – 3 reps @ 70-75%
*Set 5 – 2 reps @ 75-80%
*Set 6 – 2 reps @ 80-85%
*Set 7 – 1 rep @ 85-90%
*Set 8 – Test 5-RM

 

WoD:

For time:
Row 1000 Meters
40 Chest-to-Bar Pull-Ups
30 Strict Handstand Push-Ups

 

Mobility:

Mash Lats on Roller

Banded Shoulders

Roll Posterior

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