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WEDNESDAY 190717

Warm-up:

Individual….

Row 500m
Crossover Symmetry

Group….

12 Dislocates
12 Scorpions
Bear Crawl Down
Inch Worms Back
10 Push ups
Downward Dog + Upward Dog

Review the Push Press positions…then take 7 minutes to build to a starting weight set….

Strength and Skill:

Three sets of:
Push Press x 10 reps
Rest 2 minutes

Use the same load achieved on July 9, 2019, and see if you can achieve 10 reps at that load – with no tempo restrictions this week.

Take 12 minutes to complete.

 

Fitness:

Complete as many rounds and reps as possible in 9 minutes of:
9 Dumbbell Push Presses
9 Push-Ups
18 Mountain Climbers

Performance:

“Strict JT”
Complete rounds of 21, 15 and 9 reps for time of:
Strict Handstand Push-Ups
Strict Ring Dips
Strict Push-Ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” Erin Taylor

**This is a density workout focused on taking you to movement fatigue…..have a back up plan as many may have to scale movements mid-workout.  This is not a cardio vascular driven workout…the stimulus is muscle fatigue.  This is a great test of physical and mental strength.  Go in with a plan to break it up early.

Time cap of 15 minutes.

 

Mobility:

LAX to shoulder, pecs, traps
Roll posterior

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