Wednesday, July 11, 2018

WARM-UP: 
3x
300-meter run
2:00 bike
10 jumping squats

CONDITIONING:
Advanced and Intermediate
AMRAP in 15:00 
5 Spartan tire flips
10 air squats 
15 mountain climbers 

Beginner
AMRAP in 10:00-15:00 
3 Spartan tire flips or 5 kettlebell deadlifts
9-10 air squats 
12-15 mountain climbers 

ACCESSORY:
Advanced
4x
Max GHD parallel hold 
10 bar rollouts 

Intermediate
3x
Max GHD parallel hold 
10 bar rollouts

Beginner
3x
Max GHD parallel hold 
1:00 long plank 

MOBILITY:
4x
1:00 cobra pose
1:00 triangle pose each side 
1:00 couch stretch each side 
1:00 banded Samson stretch each side

Comments

  • w/Big D
    15:00 AMRAP
    5 front squats, 165#
    10 air squats
    15 double-unders
    8 rds + 5 + 10
  • edited July 12
    Back squat 85%
    X5, x15 AMAP

    For time
    30 back squats (scaled 86% body weight) 125#
    1 mile run
    10:15 (7:57 run)

    6 rounds 
    10 heavy teapots ea side 35# db
    6 palof press w/5 sec hold ea side

    4x
    Max ghd hold
    10 bar roll outs (yeah I can do it!)

    Easy 5k round town 30:00

  • WARM-UP: 2x
    10 walking lunges
    10 squats 
    20 box step-ups 
    200-meter ski row

    STRENGTH:
    Back squat

    5 x 220, 250, 285 x 6

    ACCESSORY: 75 weighted crunches fewest sets possible

    MOBILITY:

    lacrosse ball hamstrings, glute foam roll

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