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Thursday – 10/19/2017

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The Workout for Thursday is:

 

WARM-UP

6 Rounds (3 per side)

  • 15 sec Single Arm KB Swing
  • 15 sec Single Arm KB Front Squat
  • 15 sec Single Arm KB Press

 

WOD SPECIFIC

Midline Stability

4 Rounds

  • 15 sec Plank
  • 15 sec Superman
  • 15 sec Side Plank
  • 15 sec Side Plank

 

STRENGTH

(Performance)

Deadlift: 5 x 2

New set every 3 minutes

(Fitness)

AMRAP x 12

  • KB Sumo Deadlift x 25 reps
  • Broad Jump x 5
  • Flutter Kicks x 30 seconds
  • Lunge Jump x 10

 

CONDITIONING

“Baseline”

For Time

  • 500m Row
  • 40 Air Squats
  • 30 Abmat Sit-Ups
  • 20 Push-Ups
  • 10 Pull-Ups

 

EXTRA CREDIT

-Mobility: Athlete Specific(10-15 min.)