banner

THURSDAY 200910

Warm-up

200m Jog

Line drills….

Ostrich Walks Down
High Knees Back
Zombie Walks Down
Lateral Lunges Back

With a moderate KB….

2 Rounds….

10 Goblet Good Mornings/Goat Baggers
10 Goblet Squats
10 KB Single leg Deadlifts

Review the Deadlift and take some time to build to a working weight…


Strength and Skill

Every 3 minutes, for 18 minutes (6 sets):

Deadlift x 2 reps @ 87.5% of 1-RM


FITNESS 200910

Complete as many rounds and reps as possible in 10 minutes of:

10 Box Jumps (step down)
10 Strict Knees to Elbows or Hanging Leg Raises
10 Alternating Reverse Lunges


PERFORMANCE 200910

Complete as many rounds and reps as possible in 10 minutes of:

10 Box Jumps (24″/20″ – step down)
10 Toes to Bar
10 Alternating Reverse Lunges (50/35 lb DBs)


At Home Warm-up

When the clock starts, perform…

Two Sets of:

60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Deep Lunge Mountain Climbers
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Weighted Plank Hold


E2MOM Squat and Pullups

When the running clock reaches 18:00, perform the following…

Every 2 minutes, for 18 minutes (3 sets of):
Station 1: 4-6 Right Leg Goblet Hold Tempo Bulgarian Split Squats @ 3 sec descend and 3 sec pause at the bottom + 8-10 Dynamic Bulgarian Split Squats

Station 2: 4-6 Left Leg Goblet Hold Tempo Bulgarian Split Squats @ 3 sec descend and 3 sec pause at the bottom + 8-10 Dynamic Bulgarian Split Squats

Station 3: 6-10 Wide Grip Pull-Ups OR 6-10 Neutral Grip Bent-Over Dumbbell Rows


4RFT Clean and squat

When the running clock reaches 40:00, perform the following…

Four rounds for time of:
5 Dumbbell Power Cleans
10 Dumbbell Hang Power Cleans
15 Dumbbell Front Squats
20 Dumbbell Overhead Triceps Extensions


Mobility

LAX to Feet and Shoulders
Banded Hamstrings
Pigeon Stretch
Couch Stretch

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin