Nicole Carter putting functional fitness to the TEST!!

Dynamic Warm Up – Mobility Prepare for..

A: Strength:
OHS – Build up to a 3 rep max

B: WOD
3 rounds for time of:
10 Overhead reverse walking lunge
10 Bar facing burpees
10 Bar Hang Power Cleans 115/95, 95/75, 75/55

10 Overhead reverse walking lunge
10 Chest-to-bar pull-ups
10 Hang Power Cleans 115/95, 95/75, 75/55

Men lunge Double KB’s Green, purple, blue or DB equivalent.  
Women lunge Double KB’s Blue, yellow, orange DB equivalent.  

Strongman:
Find the heaviest deadlift w/ the axle

Then

Deadlifts
Tabata Axle Deadlifts @ 315 (mixed grip allowed) 8 rounds of 20 seconds of work followed by 10 seconds rest

Score is total combined reps

Scale as needed.  No single set should be more than 10 reps.  Adjust the weight accordingly

Cool Down 5 min
3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.

 

 

Leave a Reply

Your email address will not be published.