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THURSDAY 20210121

Warm-up

:90 on Bike or Rower
10 Waiter Bows
10 Bird Dogs
10 Dead Bugs
10 Superman Holds
10 Scorpions

2 Rounds:
5 Burpees
5 Reverse Lunges/leg


FITNESS 20210121

Every 4:00 for 20:00 (5 sets):
.6 Mile Bike
12 Double KB Deadlift (53/35#)

Score = total time (track individual round times).

Scoring: Time


PERFORMANCE 20210121

Every 4:00 for 20:00 (5 sets):
500M Row
12 Deadlifts (185/125#)

Score = total time (track and enter individual round times).

Scoring: Time


Strength and Skill (After Metcon)

Every 1:30 for 9:00 (6 sets):
10 Medball Hamstring Curls*

* For these to be effective, try to extend your hips as far as possible so that your hips are in line with your knees. If necessary, do fewer reps with hips completely open/glutes squeezed versus all 10 reps with hips not fully open.

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