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MONDAY 160829

Warm-up:

Individual…

Assault Bike 20/15 Calories

15 Hollow Rocks

20 Banded Good mornings

Group…

Samson Lunges Down

Inch Worms Back

Butt Kickers Down

High Knees Back

Warm-up movements

 

Fitness:

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – Deadlift x 6-8 reps @ 3 sec descend
Minute 2 – L-Seated DB Press x 6-8 reps @ 2 sec descend
Minute 3 – Russian Step-Ups x 10 reps on Left Leg
Minute 4 – Russian Step-Ups x 10 reps on Right Leg
Minute 5 – Supine Leg Lowering x 6-8 reps @ 5 sec descend
WoD:

Three rounds for time of:
Row 300 Meters
20 Kettlebell Swings
10 Goblet Squats

Use the same kettlebell for both movements.

**13 Minute time cap.

 

Performance:

Every 4 minutes, for 20 minutes (5 sets):

Clean x 1.1.1.1 (rest 10 seconds between singles)

Rest 30 seconds

Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

 

WoD:

Three rounds for time of:

15 Deadlifts (155/105 lbs)
12 Hang Power Cleans (155/105 lbs)
9 Front Squats (155/105 lbs)
6 Jerks (155/105 lbs)

 

**13 Minute time cap.

 

Mobility:

Roll Hamstrings and Glutes on roller

Barbell mash quads

Banded Shoulders

LAX to traps

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