Brunswick County schools have a 2 hour delay tomorrow. So classes are cancelled. BUT that is NOT an excuse to skip your Monday workout. Come in for Open Gym and work on a weakness OR a favorite. See you there!
A. Three sets of:
Romanian Deadlifts x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 15-20 reps @ 1010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Hollow Hold/Rock x 30-45 seconds
Rest 45 seconds
B. In teams of two, alternate sets to complete 3 each of:
5 Dumbbell Man-Makers
200 Meter Run
A. Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps
*Use the same weight used on January 29th.
B. Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders
A. Two sets, not for time, of:
Kipping Handstand Push-Up x 12-15 reps
Double-Unders x 50 reps
Bar Muscle-Ups x 3-6 reps
*For each of these movements, work on movement efficiency – make these as effortless as possible.
B. Every 2 minutes, for 6 minutes (3 sets):
Muscle Snatch x 1 rep (build over the course of the three sets)
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 3 reps @ 65-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 2 reps @ 75-80%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 3 reps @ 80+%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 90%
C. Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.
D. Three rounds for time of:
21 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Ups