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Wednesday, August 17th

in Fitness, Workout of The Day

Workout of the Day

Fitness

A. Four sets of:

Deadlift x 4-6 reps @ 20X1

Rest 45 seconds

Single-Arm Dumbbell Press x 6-8 reps each arm

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg

Rest 45 seconds

B. Three rounds for time of:

20/15 Calories of Assault Bike (or 400 Meter Run)

20 Russian Kettlebell Swings

10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

 

Time cap: 12 minutes

 

Performance

A. Deadlift:

*Set 1 – 5 reps @ 75-80%

*Set 2 – 3 reps @ 80-85%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 5 reps @ 80-85%

*Set 5 – 3 reps @ 85-90%

*Set 6 – 1 rep @ 90+%

Rest 3 minutes between sets and use that time to practice skills on the rings – muscle-ups or low-ring muscle-up progressions.

B. Three rounds for time of:

20/15 Calories of Assault Bike (or 400 Meter Run)

15 Box Jumps (24″/20″)

15/10 Strict Handstand Push-Ups

 

Time cap: 12 minutes