Strength
Deadlift (In 15 Minute build-up to a heavy single)
Workout
RIPCORD (Time)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
P Pull-ups, F Banded pull-ups or ring. rows
F deadlift -/- or KB Swing
F deadlift -/- or KB Swing
RIPCORD ROW (Time)
4 ROUNDS FOR TIME OF:
15 C2B Pull-ups, P Pull-ups, F Banded or Ring Rows
15 Deadlifts 185/125, P 155/105, F -/- or KB Swings
500m Row
15 C2B Pull-ups, P Pull-ups, F Banded or Ring Rows
15 Deadlifts 185/125, P 155/105, F -/- or KB Swings
500m Row
Optional Cool Down
Metcon
FOR RECOVERY
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
1:00 Child's Pose
(No Measure)
2:00 Banded Hamstring Stretch (L)
2:00 Banded Hamstring Stretch (R)
1:00 Cobra Stretch
1:00 Child's Pose
(No Measure)
Current Workout
Tuesday
Warm-up
Warm-up
3 ROUNDS (:20 ON/ :10 OFF)
MVMNT 1 - Cal Bike
MVMNT 2 - Air Squats
-Into-
3 ROUNDS (:20 ON/ :10 OFF)
MVMNT 1 - Cal Bike
MVMNT 2 - Push-ups
MVMNT 1 - Cal Bike
MVMNT 2 - Air Squats
-Into-
3 ROUNDS (:20 ON/ :10 OFF)
MVMNT 1 - Cal Bike
MVMNT 2 - Push-ups
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (2121)
(Score is Weight)
Tempo Bench Press (2121)
(Score is Weight)
Kneeling Dumbbell Row (3 x 10)
Workout
Metcon (4 Rounds for reps)
"TABATA"
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 - Cal Bike
TABATA 2 - Hand Release Push-ups, RX+ HSPUs
TABATA 3 - DB Goblet Squat 53/35, P 35/26, F -/-, RX+ Alt. Pistols
TABATA 4 - Ab Mat Sit-ups, Bar MUs
-Rest 1:00 b/t Each Full Tabata-
(Score is Lowest Number Each Round)
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 - Cal Bike
TABATA 2 - Hand Release Push-ups, RX+ HSPUs
TABATA 3 - DB Goblet Squat 53/35, P 35/26, F -/-, RX+ Alt. Pistols
TABATA 4 - Ab Mat Sit-ups, Bar MUs
-Rest 1:00 b/t Each Full Tabata-
(Score is Lowest Number Each Round)