Monday 7/16/18

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Monday:
Warm-up:
500 Meter Row
3 Rounds:
10 KB Deadlifts
10 KB Swings
10 Good Mornings
15 Squats


WORKOUT:
Strength:
Deadlift 5x3 (Try to do all 5 sets at the same weight)
Optional Lift Bench Press 5x3


5 Rounds for Time:
15 Box Jump Overs
7 Strict Toes 2 Bar (no kipping, each rep ends in a dead hang from bar)

*Scaling Option
5 Rounds
15 Step-ups
7 Knees 2 Elbows or 7 Leg Raises


CORE:
3 Sets
15 Left Side Plank Dips
10 Leg Raises
15 Right Side Plank Dips

Monday 7/2/18

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*We are starting a new 6 week strength cycle this week.  Lifts are going to be Bench, Back Squat and Deadlift and they will all be 5x3.  There is no class on Wednesday (July 4th) this week so we will have an endurance workout Tuesday instead.

 

Warm-up:
3 Sets:
10 Shoulder Rolls
10 Push-ups
20 Mountain Climbers

WORKOUT:
Bench Press
5x3
Optional Lift:  Back Squat 5x3 (You can do this in place of the 10 min. AMRAP)

10 Min. AMRAP
7 Ring Dips or Box Dips
50 Double-Unders /150 Single Jumps
15 Plank to Push-up

CORE:
4 Sets of Tabata Hollow Rock Hold