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TUESDAY 20201020

Warm-up

:60 Bike/Row Moderate Pace

20 Banded Good Mornings
10 Bird Dogs/Side
10 Upward/Downward Dog Transitions
10 Single Leg Glute Bridges/Side
10 Deadbugs/Side
10 Prone (floor-facing) Scorpions
:30 Supine (ceiling-facing) Twist/side

2 Sets:
6 Ring Rows/Strict Pull-ups
6 V-Ups


Strength and Skill

Every 1:30 for 12:00 (8 sets):
3 Speed Deadlifts*

* Reset and brace for every rep (no touch-n-go). Aim for 40-50% of your 1RM deadlift and do not exceed 60% of your 1RM deadlift.


Speed Deadlift (8×3)

Record heaviest set of 3 speed deadlifts.

Scoring: Load


FITNESS 20201020

As many rounds and reps in 4 minutes of:
15 Abmat Sit-ups
15 Kettlebell Swings (53/35#)

— Rest 3:00 —

As many rounds and reps in 4 minutes of:
12 Strict Pull-ups or Ring Rows
12 Kettlebell Swings (53/35#)

* Enter rounds + reps for each AMRAP.

Scoring: Rounds + Reps


PERFORMANCE 20201020

As many rounds and reps in 4 minutes of:
15 Toes-to-Bar
15 Deadlifts (155/105#)

— Rest 3:00 —

As many rounds and reps in 4 minutes of:
12 Pull-ups
12 Deadlifts (155/105#)

* Enter rounds + reps for each AMRAP.

Scoring: Rounds + Reps


At Home Workout

As many rounds and reps in 4 minutes of:
15 V-Ups
15 Kettlebell Swings (53/35#)

— Rest 3:00 —

As many rounds and reps in 4 minutes of:
12 Ring Rows/Strict Pull-ups/6 Kettlebell Rows/arm
12 Kettlebell Swings (53/35#)

* Enter rounds + reps for each AMRAP.

Scoring: Rounds + Reps

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