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TUESDAY 161018

Warm-up:

Individual…

Skip rope for 2 minutes

Accumulate 30 KB swings

15 Squats

Group…

Samson Lunges Down

Spiderman Crawl Back

Duck Walk Down

Broad Jump Burpees Back

 

Fitness:

Four sets of:

Heavy Goblet Squats x 10-12 reps @ 2 sec descend
(use a DB or KB, load so that it’s a challenge to make all of the reps)
Rest 60 seconds

Single-Arm Dumbbell Row x 8 reps each arm @ 2 sec descend
Rest 60 seconds

Stationary or Ring Dips x 12-15 reps @ 2 sec descend
Rest 60 seconds

 

WoD:

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – 45 seconds of Alternating Reverse Lunges with DBs
Minute 2 – 45 seconds of Side Plank (Left)
Minute 3 – 45 seconds of L-Seated DB Press (light enough to achieve 8+ reps each set)
Minute 4 – 45 seconds of Side Plank (Right)
Minute 5 – 45 seconds of Hollow Rocks or Hold

**Record Lunge weight

Performance:

Take 6-8 minutes to build to a heavy-ish Front Squat, and then…

Every 3 minutes, for 12 minutes (4 sets) of:
Front Squat x 3-5 reps @ 3 sec descend

 

WoD:

Every minute, on the minute, for 15 minutes (5 sets each):

Minute 1 – 10 Ring Dips
Minute 2 – 10 Toes to Bar
Minute 3 – 15 Kettlebell Swings

 

Mobility:

Mash Triceps on Barbell collar

Cobra pose to stretch abs

Couch Stretch

Roll Posterior

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