Monday January 30th 2017

By January 29, 2017All Posts, Workout of the Day

Monday!
Warmup:
5:00 of:
10 Banded Good Mornings
200m Row
15 Light Kb Swings

A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 3 reps
*Set 5 – 80% x 3 reps
*Set 6 – 80% x 3 reps
Rest 3 minutes between sets.

B.
“Christine”
Three rounds for time of:
Row 500 Meters
12 Deadlifts (BW or 3/4 BW)
21 Box Jumps (20″)

Boom Lite:
Warmup: Same

Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1
Station 2 – 15 Tempo Push-Ups @ 1111
Station 2 – Supine Ring Rows x 10 reps @ 2111

B.
Three rounds for time of:
Row 500 Meters
24 Russian Kettlebell Swings (heavy)
12 Box Jumps (20″)

Boom Fitness