Thursday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation
Over All Dynamic Body Activation
1 set:
30-20-10
Jumping jack
Mountain climber (2-ct)
Plank hold on elbows (counted in seconds)
1 set:
10 supinated ring rows
10 hand-release push-ups
10 DB suitcase deadlifts/side
:30 alternating hamstring scoop stretch
– Scale push-ups to knees as needed.
1 set:
3-5 strict chin-ups
10 deficit push-ups on dumbbells
10 DB deadlifts
:30 alternating hamstring scoop stretch
STRENGTH/SKILL
1 set:
10 sumo deadlifts
– Use an empty barbell
1 set:
10 sumo deadlifts
– Use a light load
Weightlifting
Metcon (Weight)
EMOM 8: 5 sumo deadlift
– Add load every 2-3 sets.
– Add load every 2-3 sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 15:
5 strict chin-ups
10 DB bench press (35/50 lb)
15 DB deadlifts
AMRAP 15:
5 strict chin-ups
10 DB bench press (35/50 lb)
15 DB deadlifts
INTERMEDIATE
AMRAP 15:
5 strict chin-ups
10 DB bench press (20/35 lb)
15 DB deadlifts
BEGINNER
AMRAP 15:
5 ring rows
10 DB bench press (10/15 lb)
15 DB deadlifts
Cool Down
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
:30 alternating scorpion stretch
:30 pigeon stretch/leg
7-10+ rounds.
Bench press and deadlifts done in 1-2 sets.
Two dumbbells on the bench press and deadlifts.
Dumbbell twist on the classic benchmark "CIndy" with slightly different movement patterns and a shorter time-frame.