banner

MONDAY 160821

Warm-up:

Individual…

Crossover Symmetry

Row 250m

10 Yoga Push ups

 

Group…

200m Jog

Inch Worms Down with Push up

Butt Kickers Back

Backwards Bear Crawl Down

High Knees Back

 

Fitness:

Three sets of work in 12 minutes:

Bench Press x 8 reps @ 2 sec descend
Rest 60 seconds

Supine Ring Rows x 8-10 reps @ 2 sec descend
Rest 60 seconds

Side Plank x 45 seconds each side
Rest 60 seconds

 

WoD:

Four rounds for max reps of:

60 seconds of Rowing for Calories
Rest 15 seconds

60 seconds of Push-Ups
Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

This portion will take exactly 20 minutes.

 

Performance:

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

Bench Press
*Set 1 – 3 reps @ 80%
*Set 2 – 2 reps @ 85%
*Set 3 – 1 rep @ 90%
*Set 4 – 1 rep @ 93-95%
*Set 5 – 1 rep @ 97-99%
*Set 6 – 1 rep @ 102% or more

WoD:

Four rounds for max reps of:

60 seconds of Rowing for Calories
Rest 15 seconds

60 seconds of Push-Ups
Rest 15 seconds

60 seconds of Strict Supinated-Grip Pull-Ups
Rest 90 seconds

This portion will take exactly 20 minutes.

 

Mobility:

LAX to Pecs/Shoulders/Traps

KB Mas Quads

Roll Posterior

Read more

Search

+
WordPress Image Lightbox Plugin