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THURSDAY 160825

Warm-up:

Individual…

Row 500m

15 Slow Deep Squats

 

Group…

High Knees Down

Spiderman Crawl Back

Partner Banded Sprints Down and Back each

Broad Jumps Down + 3 air squats

Butt Kicks back

 

Fitness:

In 15 minutes complete Four sets of:

Back Squat x 8-10 reps @ 3 sec descend
Rest 60 seconds

Strict Pull-Ups x 4-6 reps @ 2 sec descend
(add as much weight as possible while achieving at least 4 reps)
Rest 60 seconds

Double-Under Practice x 60 seconds
Rest 60 seconds

 

WoD:

For time:

800m Run

followed immediately by . . .

Three rounds of:
20 Kettlebell Swings
10 Toes to Bar
10 Strict Handstand Push-Ups or L-Seated Dumbbell Press

Time cap = 15 minutes

Performance:

Take 7-8 minutes to build to 85-90% of your 1-RM Back Squat
and then…

Then…

In 7-8 minutes complete three sets of:

Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2 sec descend
Rest 60 seconds

 

WoD:
For time:

800m Run

followed immediately by . . .

Three rounds of:
30 Double-Unders
20 Kettlebell Swings (32/24 kg)
10 Strict Handstand Push-Ups

Time cap = 15 minutes

 

Mobility:

Banded Hamstrings

LAX to Plantar

Roll Posterior

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