Fitness – Wed, Feb 8
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">10 BW Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">5 Inch Worms + Push-Up</span></p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">10 Alt. Bird Dogs</span></p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">5 Cat Cows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">10 Barbell Jefferson Curls</span></p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">10 Up Downs</span></p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">10 Alt. Dead Bugs</span></p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">10 Alt. Groiners</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">1 ROUND</span></p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">8 Barbell Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">8 Up Downs Over Bar</span></p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">8 Hollow Rocks</span></p><p dir="ltr"><span id="docs-internal-guid-d59f44b7-7fff-2692-b1f1-032bd7479d17">4/4 Knee Hugs</span></p>
Strength – All
Deadlift (4-4-4-4*)
<p dir="ltr"><span id="docs-internal-guid-d772f4d9-7fff-95f7-3e1d-433518cadf96">*Start Heavy and build to Heavy+. Should be heavier than last week.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d772f4d9-7fff-95f7-3e1d-433518cadf96">Week 6 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d772f4d9-7fff-95f7-3e1d-433518cadf96">(Score is Weight)</span></p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-2074cb57-7fff-328e-991d-fff3b2b56650">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-2074cb57-7fff-328e-991d-fff3b2b56650">15-12-9</span></p><p dir="ltr"><span id="docs-internal-guid-2074cb57-7fff-328e-991d-fff3b2b56650">Deadlifts (155/105)</span></p><p dir="ltr"><span id="docs-internal-guid-2074cb57-7fff-328e-991d-fff3b2b56650">Burpees Over Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2074cb57-7fff-328e-991d-fff3b2b56650">-Rest 2:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2074cb57-7fff-328e-991d-fff3b2b56650">(Score is Slowest Set)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-2074cb57-7fff-328e-991d-fff3b2b56650">KG BB: (70/47.5)</span></p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-b0981e8b-7fff-679e-9d6c-ae685849dfa5">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-b0981e8b-7fff-679e-9d6c-ae685849dfa5">15-12-9</span></p><p dir="ltr"><span id="docs-internal-guid-b0981e8b-7fff-679e-9d6c-ae685849dfa5">Deadlifts (135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-b0981e8b-7fff-679e-9d6c-ae685849dfa5">Burpees Over Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b0981e8b-7fff-679e-9d6c-ae685849dfa5">-Rest 2:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b0981e8b-7fff-679e-9d6c-ae685849dfa5">(Score is Slowest Set)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b0981e8b-7fff-679e-9d6c-ae685849dfa5">KG BB: (60/42.5)</span></p>
Optional Cool Down
FOR RECOVERY
<p dir="ltr"><span id="docs-internal-guid-e3bfb7e9-7fff-3d49-3e74-1feb1af167c3">1:00/1:00 Banded Hamstring Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-e3bfb7e9-7fff-3d49-3e74-1feb1af167c3">1:00 Saddle Pose</span></p><p dir="ltr"><span id="docs-internal-guid-e3bfb7e9-7fff-3d49-3e74-1feb1af167c3">1:00 Child’s Pose</span></p><p dir="ltr"><span id="docs-internal-guid-e3bfb7e9-7fff-3d49-3e74-1feb1af167c3">2:00 Cobra Stretch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e3bfb7e9-7fff-3d49-3e74-1feb1af167c3">(No Measure)</span></p><p><br /> </p>
