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MONDAY 170130

Warm-up:

Individual…

Row 500m

15 Back Extensions on GHD

15 Hollow Rocks

Group….

20 Good Mornings

Deadlift Skill Warm-up for 10 minutes

 

Strength:

Deadlift for 16 minutes…

*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps
Rest 2 minutes between sets.

 

Fitness:

Three rounds for time of:
Assault Bike 20/15 Calories
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)

*If a large class, have the first person start on the bike and conga line through the workout for 3 rounds each.


Performance:

“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)

Time cap 15 minutes.

 

Mobility:

Banded Hamstrings

Wall Splits

Roll Posterior

LAX to Plantar Fascia

 

Box Brief:

************Who’s ready for the Open Tournament?! Don’t forget Feb 1 is deadline to register…price increases after that date! Sign up sheet is next to the computer!

************Keep up with your consistency on the Paleo Challenge folks!

 

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