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THURSDAY 190131

Warm-up:

Individual…

Row or Bikes

12 Banded Good Mornings

Group….

Jog Down and Back 3 times

5 Inch Worms

10 Scorpions

10 Cat and Cows

10 Waiter Bows

10 Goblet Kang Squats

Review the Deadlift and take 7 minutes to build to a working set…

 

Strength and Skill:

Deadlift:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 reps
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 reps
(Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2)
During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc….

Time cap of 16 minutes.

 

Fitness:

Every 6 minutes, for 12 minutes (2 sets) for times:
18/12 Calories of Rowing
6 Dumbbell Man-Makers
15 Burpees

Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press

 

Performance:

Every 6 minutes, for 12 minutes (2 sets) for times:
20/15 Calories of Assault Bike
15 Deadlifts (225/155 lbs)
15 Burpees over the bar

Go hard and trust that you’ll have enough rest to repeat your effort.

 

Mobility:

Banded Hamstrings

Pigeon Stretch

Roll Posterior

 

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