Thursday

Summer Savings
Summer Savings

 

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
1 round of the following
3 TGU / side
10 wall angles
10 lateral goblet skater squats – pressing kb out in front of body
ARE squats (flat, heels, toes) x 3 per x 3 sec. hold
30 sec. plank walk out

FITNESS-
A. Clean lift off + clean grip DL x (2+2) x 4 sets, rest 90 seconds *Dl to knee and pause for 1 sec then lower back down x 2 reps then right into full Dl x 2 reps x 4 sets of this @ 80-90% of clean max
B. E2MOTM = 2 wall climbs + 10 dB bent over rows x 5 sets
*on the wall climbs – stay as tight as possible for the walk.. start with chest fully on ground
C. 500m row TT @ max effort or 2 minutes max cal on AB

rest 10 minutes

12 minutes @ 80-90% effort
FW x 50m @ 70/55# per hand
4 burpee box jumps w/ a step down @ high height
60 sec. plank hold

PERFORMANCE-
A. Clean lift off + clean grip DL x (2+2) x 4 sets, rest 90 seconds *Dl to knee and pause for 1 sec then lower back down x 2 reps then right into full Dl x 2 reps x 4 sets of this @ 80-90% of clean max
B. E2MOTM = 2-3 wall climbs + 3 strict pull ups into 6 kipping/butterfly pull ups x 5 sets
*on the wall climbs – stay as tight as possible for the walk.. start with chest fully on ground
*sub for strict pull up + butterfly is just strict or double db bent over row x 6-8
C. 500m row TT @ max effort

rest 10 minutes

12 minutes @ 80-90% effort
FW x 50m @ 70/55# per hand
4 burpee box jumps w/ a step down @ high height (36/30” or 30/24” etc..)
Handstand walk x 10 ft. or 45 sec. handstand hold or 7 strict ring dips