Monday, 9/21

Cash in:  4×200 run – get faster! 30 sec rest.

Cash out:  3×14 (each side) floor wipers

 

Basic

Four sets of:

  • Deadlift x 4-6 reps @ 20X1
  • Rest 45 seconds
  • Single-Arm Dumbbell Strict Press x 6-8 reps each arm
  • Rest 45 seconds
  • Dumbbell Alternating Reverse Lunges x 10 reps each leg
  • Rest 45 seconds

Three rounds for time of:

  • 20 Calories of Assault Bike (or 400 Meter Run) (or 20 cal row)
  • 20 Russian Kettlebell Swings
  • 10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

Time cap: 12 minute

 

Performance

Deadlift:

  • *Set 1 – 5 reps @ 75-80%
  • *Set 2 – 3 reps @ 80-85%
  • *Set 3 – 1 rep @ 85-90%
  • *Set 4 – 5 reps @ 80-85%
  • *Set 5 – 3 reps @ 85-90%
  • *Set 6 – 1 rep @ 90+%
  • Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

Three rounds for time of:

  • 20 Calories of Assault Bike (or 400 Meter Run)
  • 20 Box Jumps (24″/20″)
  • 15/10 Strict Handstand Push-Ups

Time cap: 12 minutes

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