Monday- July 10th

July 10, 2017

Weekly Group Warmup

PVC Warm-Up

30 Double/Single-Unders

Squat to Hamstring Stretch x10 (https://www.youtube.com/watch?v=e-lUVrZ1pCk) 

Broad Jumps

Floor Touches 

Knee Tuck w/Hip Rotation (https://www.youtube.com/watch?v=yL9rXcA55_Y)

Inchworm w/Push-up

Arm Circles

Wrist Stretch 3x10 sec.

1 min. Handstand Hold (accumulated)

 

 

 

Strength/Accessory Work

General Fitness

3 Rounds of:

1- Romanian Deadlift x 6-8 reps (3 sec. ascent)

    (https://www.youtube.com/watch?v=GZAKFRNtxLY)

2- Russian Step-ups x 10 each leg

    (https://www.youtube.com/watch?v=OWJm7Q30AWQ)

3-DB/KB Shoulder Press x 8-10 reps

         rest 45 sec. between movements

       

Performance

DEADLIFT- build to a heavy single for set round 6

1- 3 reps

2- 2 reps

3- 1 rep

4- 3 reps

5- 2 reps

6- 1 rep

 

rest 2-3 minutes between sets

 

WOD

10 min. EMOM:

3 Deadlifts @80-85%

6 Burpees Over Barbell

(do both the deadlifts and burpees every minute)

 

 

Cool-down

Foam roll

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

Socialize

 

 

 

 

 

Share on Facebook
Share on Twitter
Please reload

Featured Posts

I'm busy working on my blog posts. Watch this space!

Please reload

Recent Posts

June 2, 2020

June 1, 2020

May 30, 2020

May 29, 2020

May 28, 2020

May 26, 2020

May 24, 2020

May 23, 2020

Please reload

Archive
Please reload