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Friday

Friday
25
Jan

01-26-18

Warmup:
3 Rounds – Increase pace each round (warm up in nature so last round is still moderate)
Run 200m
20 Feet on Box Shoulder Taps – hips up to a pike for an added challenge
10 Bird-Dog per side (slow down for this)

Training:

A: Push Press 6,6,6 TnG reps; Must hold 2sec OH each rep; rest 90 seconds (building from last week – week three of these so know your loading and push all sets)
B1: Single Arm DB Complex
5 Single arm DB Push Press R
5 Single arm DB Push Jerk R
rest 15sec
5 Single arm DB Push Press L
5 Single arm DB Push Jerk L
rest 1 minute
B2:  40sec AMRAP of:
1 Strict Pull Up
2 Toe to Bar
3 Kipping Pull Up
rest 1 minute x 3 sets
*perform the 1-2-3 ladder as many times as you can in 40sec.
C: 3 Sets – Consistent efforts
Row 9 Cals
4-8 Pull Ups
Row 7 Cals
6-10 Kipping Pull Ups
rest 90sec
Run 200 meters
4-8 Deficit Push Ups- or Ring Push Ups for an added challenge
Run 200 meters
8-12 Deficit Push Ups- or Ring Push Ups
rest 90sec
*based upon your skill level try to stay within the rep range provided for each movement. These two pieces can be done in reverse order for larger groups.

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