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MONDAY 160718

Warm-up:

Run or Row

Crossover Symmetry

Banded Lat Stretch

Samson Lunges Down

Spiderman Crawl Back

10 Yoga Push Ups

15 Squats

15 Hollow Rocks

10 Scorpions

 

Fitness:

Three sets of:

Back Squat x 8-10 reps @ 3 sec descend
Rest 45 seconds

Supinated-Grip Strict Pull-Ups x 8-10 reps @ 2 sec descend
Rest 45 seconds

Plank from Elbows x 45 seconds
Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2 sec desend
Rest 2 minutes

 

WoD:

21-15-9

DB Thruster

Pull-ups

 

Performance:

Every 90 seconds, for 15 minutes (10 sets):
Hang Clean + Clean

Suggested loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 80, 85, 85

THEN

Every 3 minutes, for 9 minutes (3 sets):
Back Squat x 8 reps @ 70-75% of 1-RM

 

WoD:

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups

**10 minute time cap

 

Mobility:

Mash quads

Mash Lats

Roll Posterior

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