10.5.16 “Work/Rest Run-Row-TTB

October 04, 2016

Mike has been crushing it lately!!!


FITNESS & LIFESTYLE

WARM UP
3 Rounds
10 BB Landmine Twists – add weight each round
15 Side Plank Crunches – each side
20 Med ball V-Twists – each side

Skills:
Toe to Bar Practice

METCON
“Work/Rest Run-Row-TTB”
3 rounds
500m Row
400m Run
15 Toe 2 Bar
Rest 4 Minutes exactly

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
3 Rounds
10 BB Landmine Twists – add weight each round
15 Side Plank Crunches – each side
20 Med ball V-Twists – each side

 

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
Choose one Sport:
5 Rounds
750m Row
or
600m Run
or
60 Calories on Airdyne
Rest 1:30 between Rounds

ACCESSORY
Superset with minimal rest
1. BB Bench Press 10 reps
2. BB Reverse Grip Bent Over Rows 10 Reps
4-5 sets
Increase weight each set

 

OLY
Power Snatch
Every :30 Seconds for 6 Minutes at 50-60% 1RM
Work on your Turn over, flip the wrists and bunch the bar

then in 5 sets max hit a 1RM Power snatch for the day

 

 

PERFORMANCE & SPORT

A. WARMUP
3 Rounds
10 BB Landmine Twists – add weight each round
15 Side Plank Crunches – each side
20 Med ball V-Twists – each side

B. OLY
Power Snatch
Every :30 Seconds for 6 Minutes at 50-60% 1RM
Work on your Turn over, flip the wrists and bunch the bar

then in 5 sets max hit a 1RM Power snatch for the day

C. METCON
“Work/Rest Run-Row-TTB”
3 rounds
500m Row
400m Run
20 Toe 2 Bar
Rest 4 Minutes exactly

D. ACCESSORY
Superset with minimal rest
1. BB Bench Press 10 reps
2. BB Reverse Grip Bent Over Rows 10 Reps
4-5 sets
Increase weight each set

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