Saturday, April 13th
Performance Warm-up
“5 mins on rower
3 easy rounds of:
20 arm circles each way
20 walking lunges with BIG step and touch hands to ground on each rep
10 box step ups”
Strength
“Deadlifts
3 sets of 10 explosive deadlifts between 60-70%
*Control the lift until you get to you knees, and then explode to the top
**Control on the way down”
Performance Notes
This workout has it all. Technical, heavy, and grinding work. Keep your deadlift form awesome for all reps. No exceptions.
Performance
“10 rounds for time of:
3 bar muscle ups
6 deadlifts at 315/225
9 box jumps at 24/20
12 wall balls at 20/14”
Scaled Performance
“10 rounds for time of:
3 strict pull ups
3 dips
6 deadlifts at 225/135
9 box jumps/steps at 20/16
12 wall balls at 16/12”
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Optional Conditioning
40 min ride (you pick the intensity)
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Fitness Notes
10 rounds is a lot, so find your pace, and see if you can hold to that. Keep very high quality movement, and ask if you have questions.
Fitness Warm-up
“5 min jog
3 easy rounds of:
20 arm circles each way
20 walking lunges with BIG step and touch hands to ground on each rep
10 box step ups”
Fitness (bodyweight)
“10 rounds for time of:
6 banded rows OR mountain climbers
6 dips or bench dips
12 tall box/chair step ups 30/24 inches
12 squat jumps to 6 inch target”
Scaled Fitness
“10 rounds for time of:
6 banded rows OR mountain climbers
6 dips or bench dips
12 box/chair step ups 24/20 inches
12 squat jumps”
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Kettlebell/Dumbbell
“10 rounds for time of:
3 KB snatches each arm at 70/53
6 single leg deadlifts each leg
9 box step ups with front rack KB
12 thrusters (6 each arm)”