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TUESDAY 170117

Warm-up:

Individual…

Row 500m

Crossover Symmetry

10 Yoga Push ups

Group…

LAX to traps

Banded Wrist Mobility

10 Dive Bomber Push ups

2 Wall Walks

 

Strength and Skill:

Every minute, on the minute, for 8 minutes:
Strict Shoulder Press x 1 rep

Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95,

Then rest two minutes before starting…

Every 2 minutes, for 6 minutes (3 sets) of:

Strict Shoulder Press x 1 rep
(take this as your opportunity to build to a new 1-RM)

 

Fitness:

Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell Push Press
20 Mountain Climbers
(each switch of feet is one rep)

Rest 4 minutes, and when the running clock reaches 8:00…

Complete as many rounds and reps as possible in 4 minutes of:
10 Stationary Dips
10 Burpees

 

Performance:

Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups

Rest 4 minutes, and when the running clock reaches 8:00…
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees

 

Mobility:

LAX to pecs and shoulders

Mash Lats on Roller

Roll Posterior

 

Box Brief:

********Paleo challenge is in full swing….keep the momentum up and post pics of recipes and successes in the group.

********We should be cutting through the wall this week so we appreciate your patience with the dust and debris.

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