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MONDAY 20201116

Warm-up

200M Jog
15 Waiter Bows
10 Reverse Lunges/leg
10 Bird Dogs
10 Dead Bugs
10 Single Leg Glute Bridges/leg
10 Upward/Downward Dog Transitions
:30 Supinated Bar Hang

2 Sets w/a moderate kettlebell:
6 Single Leg Crossbody Kettlebell Deadlift/leg
8 Kettlebell Swings


Strength and Skill

Every 2:00 for 10:00 (5 sets):
Deadlift
#1: 5 reps @ 65%
#2: 4 reps @ 70%
#3: 3 reps @ 75%
#4: 2 reps @ 80%
#5: 1 rep @ 85%


FITNESS 20201116

Every 2:00 for 18:00 (9 rounds):
6 Knee Raises or Toes-to-Rig
8 SA Dumbbell Hang Power Clean and Jerk (40/30#) (4/arm)
10/8 Calorie Bike

Stimulus Note: goal is to have at least :20-30 of rest per round.

Score = rounds and reps completed within 2:00 interval. 9 = all rounds completed. 7+14 = 7 rounds + 14 reps, etc.

Scoring: Rounds + Reps


PERFORMANCE 20201116

Every 2:00 for 18:00 (9 rounds):
6 Toes-to-Bar
8 SA Dumbbell Hang Power Clean and Jerk (50/35#) (4/arm)
12/10 Calorie Row

Stimulus Note: goal is to have at least :20-30 of rest per round.

Score = rounds and reps completed within 2:00 interval. 9 = all rounds completed. 7+14 = 7 rounds + 14 reps, etc.

Scoring: Rounds + Reps

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