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WEDNESDAY 200701

Warm-up

2 minutes on a machine to warm up the body

Followed by…

3 Rounds:
15 Air Squats + 10 Pushups + 5 Pull-Ups (or Ring Rows)

Followed by…

2 Rounds:
10 Lunges + 2 Wall Climbs

Followed by…

With empty bar:
10 Strict Press + 10 Back Squats
Rest 15 seconds
5 Hang Cleans + 5 Push Press
Rest 15 seconds
5 Power Cleans + 5 Push Jerks


Strength and Skill

Every 2 minutes, for 12 minutes (6 sets):

Strict Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%


FITNESS and PERFORMANCE 200701

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

3 Dumbbell Beast-Makers (50/35 lbs)
6 Strict Pull-Ups
9 Burpees

Dumbbell Beast-Makers = Push-Up, Row Left, Row Right, Deadlift, Hang Squat Clean to Overhead


At Home Warm-up

When the clock starts, perform…

Two sets of:

60 second Run/Bike/Row
60 second Front Leaning Rest
45 seconds of Sampson Pulses per Leg
45 seconds of Pigeon Pulses per Leg
30 seconds of Right Side Suitcase Hold
30 seconds of Left Side Suitcase Hold
30 seconds of Bodyweight Hip Bridges
30 seconds of Power Breathing

Rest 30 seconds


EMOM Abs Snatch Run

When the running clock reaches 20:00, perform the following:

Every minute, on the minute, for 20 minutes (5 sets of):

Station 1 – 10-15 Toes to Bar OR Situps
Station 2 – 10-15 Double Dumbbell or Kettlebell Snatches
Station 3 – Max Calories Bike/Row/Shuttle runs
Station 4 – Rest


At Home BodyBuilding

When the running clock reaches 45:00, perform the following:

Three sets of:
10-15 Weighted Hip Bridges
10-15 Single-Arm Dumbbell or Kettlebell Bench Press per arm
Rest as needed


Mobility

Banded Hamstrings
Banded Lats and Shoulders
Roll Posterior

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