General Warm-Up | Performance and FitnessĀ
Two Times Through…
Dumbbell Circuit
5 reps per side – Dumbbell Halo
5 reps per side – Half Kneeling Dumbbell Windmill
10 reps per side – Dumbbell Single Arm Arnold Presses (teach this)
A.
Three sets of:
Rotational Landmine Press x 8 reps each @ 22X1
Rest 60-90 seconds
Goblet Cossack Squats x 8 reps each @ 21X1
Rest 60-90 seconds
B.
Four rounds for time:
400 Meter Run
12 Dumbbell Thrusters (50/35 lbs)
9 Strict Pull-Ups
Cossack squats x8 @ 35lbs
Rotation landmine – 8x 45lbs
17:52
Sub run for 500 m row
25 lb db thruster
Strict pull ups.
Hit 3 out of 4 rounds unbroken thruster. Goal was all unbroken trying to get back into conditioning shape
A. Ok
B. Only 3 rnds
B. 17:13 RX
A. 10kg on bar; 16kg kettlebell;
B. sub: 20 burpees; 12 DB thrusters @18kg; 9 red band pull-ups for 18:40.
A. single arm z press 22×1 x8 35# db
rest 60 sec
cossack squats 25#
rest 60
B. rx 17:17
A. 100#, 40#
B. 15:14 rx
Sub Strict def HSP x8
Cossacks @35lbs
13:14
B. 18:20
35# DB
Good oneš
Row 400m / 12.5kg db/ red band PU
19.59