Warm-up
200m Jog or 90 sec on a machine
2 sets of:
20 Banded Good Mornings
10 Box Step ups
With a moderate KB complete 2 sets…
10 Single Leg KB Deadlift
10 KB swings
10 KB Lunges
Review the Deadlift with an empty barbell….
Begin building to starting load
Strength and Skill
Every 2 minutes, for 16 minutes (8 sets):
Deadlift
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Build no heavier than mechanical failure. Goal is to work up to a heavy new PR only if you can maintain proper positions.
Overhand Grip is preferred.
FITNESS 200929
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings
PERFORMANCE 200929
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts (225/155 lbs)
12 Box Jump-Overs (24″/20″)
At Home Warm-up
When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row
60 Seconds of Downward Dog Stretch
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Cobra Stretch
60 Seconds of Plank Kick Throughs with Hand Tap
60 Seconds of Superman Hold
Rest 60 Seconds
EMOM for max reps
When the running clock reaches 16:00, perform the following…
Every minute, on the minute, for 4 minutes (1 set of) for MAX REPS/CALORIES:
Station 1: 30 Seconds of Bike or Row OR 40 Seconds of Side Shuffles
Station 2: 30 Seconds of Backpack Push Press
Station 3: 30 Seconds of Burpees Over the Backpack
Station 4: Rest
5 Set max reps
When the running clock reaches 20:00, perform the following…
Five sets of:
Bike or Row OR 40 Seconds of Side Shuffles completed in the 30 Second Sprint
Backpack Push Press Completed in the 30 Second Sprint
Burpees Over the Backpack Completed in the 30 Second Sprint
Rest 2 Minutes
Mobility
Banded Hamstrings
Roll Posterior
LAX to feet
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