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MONDAY 160926

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

20 Banded Good mornings

Group…

200m Jog

Inch Worms Down

High Knees back

Bear Crawl Down

Butt Kickers Back

 

Fitness:

Three sets of work completed in 16 minutes:

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

Push-Ups x 10-15 reps @ 2 sec descend
Rest 45 seconds

Russian Kettlebell Swings x 20-25 reps @
Rest 45 seconds

Side Plank x 45 seconds each side
Rest 45 seconds

 

WoD:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Alternating Reverse Lunges with BB or DBs
10 Push Press with BB or DBs

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

Performance:

Deadlift x 15 reps @ 2 sec descend
Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps
Rest 2 minutes

Deadlift x 10 reps @ 2 sec descend
Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps
Rest 2 minutes

Deadlift x 5 reps @ 2 sec descend
Rest 15-20 seconds

Strict Handstand Push-Ups x Max Reps

Increase the deadlift load each set, with the goal of selecting a weight that is extremely challenging for the final 2-3 reps of each set.

If you’re unable to get a minimum of 5-6 strict handstand push-ups, perform an L-Seated Dumbbell Press with a weight that will allow you to get at least 10 reps in your first set.

 

WoD:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Alternating Reverse Lunges (115/75 lbs)
10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

Mobility:

Banded Hamstrings

Roll Posterior

Banded Shoulders

 

 

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