Wednesday
Warm-Up.
Four Sets (alternate sides to complete 2 sets on each side):
Kettlebell Windmill x 5
Waiter Carry x 25 yards
Single-Arm Kettlebell Deadlift x 5
Suitcase Carry x 25 yards
Single-Leg Kettlebell Deadlift x 5
Then…
A.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 1 rep @ 90-95% of TRAINING 1-RM
A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (24″/20″ – step down)
10 Toes to Bar
10 Alternating Reverse Lunges (50/35 lb DBs)
Boom Lite
Warm-Up.
Followed by…
Four Sets (alternate sides to complete 2 sets on each side):
Kettlebell Windmill x 5
Waiter Carry x 25 yards
Single-Arm Kettlebell Deadlift x 5
Suitcase Carry x 25 yards
Single-Leg Kettlebell Deadlift x 5
Then…
A.
Every 90 seconds, for 18 minutes (4 sets) of:
Station 1 – Dumbbell Death March x 12 reps @ 3011
Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1
Station 3 – Side Plank Hold x 30 seconds each side
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jumps (step down)
10 Strict Knees to Elbows or Hanging Leg Raises
10 Alternating Reverse Lunges
Recent Comments