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Saturday 09.01.2018

POSTED ON August 31, 2018

Saturday | 09.01.2018

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Warm up:
 
5 Empty Bar Good Mornings
7/7 Lateral Tall Box Step-ups
50ft Samson Lunge
 
x3
 
8/8 Single Leg Glute Bridge
10 Empty Bar Deadlifts
8 Hips Down Push-ups
 
x3
 
In 5 sets or less build to a TnG 5 rep deadlift. 
 
Metcon: 2017 Team Series Workout #5
 
RX (Level 1)
 
10min AMRAP
 
3 Synchronized Burpee Box Jumps 24/20
3 Synchronized Deadlifts 225/155
6 Synchronized Burpee Box Jumps 24/20
6 Synchronized Deadlifts 225/155
9 Synchronized Burpee Box Jumps 24/20
9 Synchronized Deadlifts 225/155
Etc., adding 3 reps to each exercise per round
Intermediate (Level 2)
 
10min AMRAP
 
3 Synchronized Burpee Box Jumps 24/20
3 synchronized deadlifts 185/125
6 Synchronized Burpee Box Jumps 24/20
6 synchronized deadlifts 185/125
9 Synchronized Burpee Box Jumps 24/20
9 synchronized deadlifts 185/125
Etc., adding 3 reps to each exercise per round
 
Beginner (Level 3)
 
10min AMRAP
 
3 Synchronized Burpee Box Step Overs 24/20
3 Synchronized Deadlifts 155/105
6 synchronized burpee box step overs
6 Synchronized Deadlifts 155/105
9 synchronized burpee box step overs
9 Synchronized Deadlifts 155/105
Etc., adding 3 reps to each exercise per round
 
Cool Down:
 
3 Rounds For Quality
 
30 KB Flutter Kicks
15 PVC Pipe Flutter Kicks
:30/:30 Side Plank
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