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WEDNESDAY 160720

Warm-up:

Run or Row

Crossover Symmetry

15 Hollow Rocks

20 Banded Good Mornings

10 Banded Lateral Walks each way

Inch Worms Down

Samson Lunges Back

10 Yoga Push Ups

10 Bird Dogs

 

Fitness:

Every 90 seconds, for 18 minutes (4 sets of each):

Station 1 – 8-10 Barbell Good Mornings or Goat Bag Swings @ 3 sec descend
Station 2 – 6-10 Strict Supinated-Grip Pull-Ups
Station 3 – Supine Hamstring Curls with Medicine Ball x 20 reps

 

WoD:

Complete as many rounds and reps as possible in 12 minutes of:

12 Alternating Reverse Lunges with Kettlebells
9 Toes to Bar (or 12 V-Ups)
6 Strict Handstand Push-Ups or L-Seated DB Presses

 

Performance:

Every 3 minutes, for 18 minutes (6 sets):

Deadlift x 3 reps
*Set 1 – 3 reps @ 70-75%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 3 reps @ 80-85%
*Set 4 – 2 reps @ 85-90%
*Set 5 – 3 reps @ 80-85%
*Set 6 – 3 reps @ 80-85%

 

WoD:

Complete as many rounds and reps as possible in 12 minutes of:

12 Alternating Reverse Lunges with Kettlebells (24/16 kg KBs)
9 Toes to Bar
6 Strict Handstand Push-Ups

 

Group Cool down: 200m Jog/walk

 

Mobility:

Banded Hamstrings

Roll Posterior

Cobra Pose

Lax to Traps and Shoulders

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