banner

MONDAY 200622

Warm-up

200M Jog
15 Banded Good Mornings
1 minute Banded Shoulder stretch each side
10 Down/Ups

With a moderate KB:
10 Single leg KB deadlift- each side
10 KB Swings
10 KB Squats

Review the Deadlift and HSPU positions- begin building in load and warm-up your HSPUs


Strength and Skill

Deadlift x 15 reps @ 2 sec descend
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes

Deadlift x 10 reps @ 2 sec descend
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes

Deadlift x 5 reps @ 2 sec descend
Rest 15-20 seconds
Handstand Push-Ups x Max Reps

Take 14 minutes to complete. Record total HSPU’s.
**You can sub in L-Seated DB presses for HSPU’s.


Deadlift 1×5

Deadlift for load:
#1: 5 reps


FITNESS 200622

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

10 Single-Arm Dumbbell or Kettlebell Snatch (Left Arm)
10 Single-Arm Dumbbell or Kettlebell Snatch (Right Arm)
5 Box Step-ups

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


PERFORMANCE 200622

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

10 Box Jumps (24″/20″ – jump up, step down)
10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Restart each set at the top.


At Home Active Warm-up

200 Meter Jog
60 Seconds of Front Leaning Rest
30 Seconds of Wall Sit
Rest 60 seconds

200 Meter Jog
30 Seconds of Plank With Alternating Lateral Taps
60 Seconds of Russian Baby Makers
Rest 60 seconds

200 Meter Jog
30 Seconds of Lateral Line Hops
60 Seconds of Air Squats @ 3 sec descend and 2 sec in bottom pause
Rest 60 seconds

200 Meter Jog
30 Seconds of Down Ups
30 Seconds of Hip Bridges + 30 Second Hold


EMOM od DUBS and S2O

When the running clock reaches 15:00, perform the following:

Every minute, on the minute, for 10 minutes, complete:

Station 1: 25 Double Unders + Max Reps Dumbbell or Kettlebell Shoulder to Overhead in the Remaining Time
Station 2: Rest


EMOM Dub + Burpees

At the 25:00 mark, perform the following…

Every minute, on the minute, for 10 minutes:

Station 1: 25 Double Unders + Max Reps Lateral Burpee Over The Dumbbells in the Remaining Time
Station 2: Rest


2RFT of the EMOM

When the running clock reaches 35:00, perform the following…

Two rounds for time of:

30 Double Unders
Number of Reps Achieved During Your Highest Set of Dumbbell or Kettlebell Shoulder to Overhead
Number of Reps Achieved During Your Highest Set of Lateral Burpee Over Dumbbells


Mobility

2 Minutes in Puppy Pose
LAX to Traps and Shoulders
Roll Posterior
LAX to feet

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin