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TUESDAY 200922

Warm-up

Coaches Choice


Strength and Skill

Every 3 minutes, for 15 minutes (5 sets):

Deadlift x 2 reps @ 90% of 1-RM


FITNESS 200922

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

10 Calories of Assault Bike
20 Lunges with KB/DB Farmer’s Carry


PERFORMANCE 200922

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

40 Double-Unders
20 Lunges with KB/DB Farmer’s Carry (24/16 kg)


At Home Warm-up

When the clock starts, perform…

Two sets of:
60 Second Run/Bike/Row
30 Seconds of Side Shuffles
30 Seconds of Plank Kick Throughs With Hand Tap
30 Seconds of Alternating Single-Leg Airplanes
30 Seconds of Right Leg Bulgarian Split Squats
30 Seconds of Left Leg Bulgarian Split Squats
30 Seconds of Tempo Dumbbell Deadlifts @ 1111

Rest 30 Seconds Between Sets


EMOM 15

When the running clock reaches 14:00, perform the following…

Every minute, on the minute, for 15 minutes (5 Sets of):
Station 1: 12-15/9-12 Calorie Row or Bike OR 45 Seconds of Speed Skaters
Station 2: 16-20 Backpack Bearhug Reverse Lunges
Station 3: 10-15 Backpack Sumo Deadlift High Pulls


4RFT

When the running clock reaches 35:00, perform the following…

Four rounds for time of:
12/9 Calorie Row or Bike OR 45 Seconds of Speed Skaters
16 Backpack Bearhug Reverse Lunges
10 Backpack Sumo Deadlift High Pulls

TIME CAP = 11 MINUTES


4RFT again

When the running clock reaches 35:00, perform the following…

Four rounds for time of:
12/9 Calorie Bike or Row
16 Alternating Reverse Lunges
10 Dumbbell Power Cleans

TIME CAP = 11 MINUTES!


Mobility

Banded Hamstrings
Roll Posterior
Couch Stretch

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