Thursday 2013.09.19
Rest day! Come into the gym and make-up a workout you missed or work on some mobility.
Wednesday 2013.09.18
Strength:
1) Deadlift
2×2, 1×2+ @81
2) 4×5 Romanian Deadlift AHAP
Conditioning:
“Death by 10 Meters”
Run 10m the first minute.
Run 20m the second minute
Run 30m the third minute
…continue until you fail to complete number of shuttles in a minute. Score is highest round completed.
Tuesday 2013.09.17
Mobilize: Sink Stretch, 2 minutes each side
Gymnastics: Hollow body positioning practice, then
1 minute, 45 seconds, and 30 seconds of:
- Handstand to wall, emphasizing hollow position
- L-Sit or progression
Conditioning:
3 rounds for time:
- 7 Wall Walks
- 21 Pull Ups
- 400m Run
Close: Foam roll lats
Monday 2013.09.16
Strength:
1) 12 minutes to work up to a one repetition maximum clean
2) Back Squat: 3×2, 1×2 @81%
Conditioning:
“Annie”
50-40-30-20-10:
- Double Unders
- Sit Ups
10 minute cut off
Close: Foam rolling
Saturday 2013.09.14
Welcome lululemon friends!
Strength:
15 minutes to make up strength work or 3x80m Sled Drag
Conditioning:
In teams of two, complete as many rounds as possible in 20 minutes of:
- 200m Seabag 50/50
- 8 Ring Rows
- 16 Walking Lunges
Every time the sandbag touches the ground during the workout the team must complete a six burpees-over-the-bag penalty. During run, partner one carriers sandbag first 100m, partner two carries sandbag second 100m. Both partners must complete ring rows and walking lunges each round with only one partner working at a time.
