 Warm-up3 SET (5:00 CAP) 7/7 DB Curl to Arnold Press :20 DB Overhead Hold 12 Bird Dogs 10 Curtsey Lunges Extended warm-up2 SETS FOR QUALITY 3/3 DB Windmills (Athlete Choice, Light) 3/3 Tempo Single Arm DB Deficit Push-Ups (2121)* *3 Push-Ups w/ DB in the Right, then 3 in the Left. Metcon4 SETS FOR QUALITY
4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy) 1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy) -Rest as needed b/t Sets- Then Into... 4 SETS FOR QUALITY 15 DB Floor Press (Athlete Choice, Mod-Heavy) 1:00 Glute Bridge Floor Press Hold* -Rest as needed b/t Sets- *Begins immediately after the 15 Floor Press.
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 Warm-upAMRAP x 5 MINUTES 100m Run 8 Lunges 8 PVC Sotts Press 8 Barbell RDL 8 Barbell Front Squats into... wrist openning stretches Metcon"NANCY"
5 rounds for time 400m run 15 Overhead Squats (95/65)  Warm-up3 ROUNDS 5 Inch Worms + Push-Up 10 Up-Downs + Jump* 15 Light Band Pull Aparts *Perform the Up-Down: Jump the feet back and in with no Push Up, then jump with the arms OH. StrengthON A 15:00 RUNNING CLOCK... Build to a Heavy 1-Rep Strict Press Week 1 of 9, Testing. Remember Your Weight...we will use it in the coming weeks. MetconEVERY 2:30 x 6 SETS 15 Burpee to Target* 12 Push Press (115/75)|(75/55) -No Additional Rest b/t Sets- *6" Above Standing Reach (Score is Slowest Set) Finisher3 SETS
8/8 Plate Around the Worlds* 25 Banded Straight-Arm Pull-Down *Keep plate light -Rest 1:00 b/t Sets- |
AuthorCoach Erin |
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