Friday- June 2nd

June 2, 2017

Weekly Group Warmup

 

Strength/Accessory Work: (pick one)

 

General Fitness

Every 90 sec. for 18 min. (4 sets)

 

1- Banded Leg Curls x 20 reps (slow + controlled) (https://www.youtube.com/watch?v=B0kABjeJ_TY)

 

2- Barbell or Ab-wheel Roll-outs x 10 reps (slow + controlled)

 

3- Supinated Grip Bent-Over Barbell Row x 6-8 reps (2 sec. ascent)

 

Performance

DEADLIFT

 

1- 50% x 8 reps

2- 60% x 6 reps

3- 70% x 4 reps

4- 75% x 2 reps

5- 85% x 2 reps

 

Rest 2-3 minutes between sets.

 

 

WOD

5 Rounds for Time:

18 KB swings 

12 alternating lunges w/ kb in goblet

6 Burpee Box Jump-overs

 

Group Cool-down

Foam roll

Stretch and hold for 60 seconds each: hips, quads, abs

Socialize

 

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