Thursday- June 8th

June 8, 2017

Weekly Group Warmup

 

Strength/Accessory Work: (pick one)

 

General Fitness

3 rounds 

 

1- Romanian Deadlift x 8 (4 sec. ascent)

 

2- Barbell Hip Thrusts x 8    (https://www.youtube.com/watch?v=SEdqd1n0cvg

   https://www.youtube.com/watch?v=NOnbakeElAQ

  slow + controlled)

 

3- Supine Ring Rows x 10 (slow + controlled)

 

      rest 60 seconds between sets

 

Performance

Deadlift

 

1- 8 reps @50%

2- 6 reps @ 60%

3- 4 reps @70%

4- 2 reps @80%
5- 2 reps @90%

 

rest 2-3 minutes between sets

touch-n-go if possible

 

WOD

21-15-9

Deadlifts (225/155)

Burpees (face bar, jump over barbell)

 

Optional:

2x100m

Sled pushes

 

Group Cool-down

Foam roll

Stretch and hold for 60 seconds each: glutes, shoulders, hamstrings

Socialize

 

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