7.20.16 “Turn Down For What”

July 19, 2016

Throwback…

FITNESS & LIFESTYLE

Strength:
10RM Floor Press

“Turn Down For What”
200m Run
25 Ring Dips
300m Row
40 Push ups
100 Double Unders
40 Pushups
300m Row
25 Ring Dips
200m Run

Big Dawgs with a 20# Vest
(Please clean vests thoroughly)

 

 

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

CORE
4×50 AbMat Situps

 

ENDURANCE
Choose ONE of the following sports:
8-10 rounds
Swim (M/Tu/W): Repeat 25m, recover :30s until form/pace deteriorates
Bike (M/Tu/W): Repeat 400m, recover :30s until form/pace deteriorates
Run (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates
Row (M/Tu/W):Repeat 100m, recover :30s until form/pace deteriorates

OLY
2 Split Jerks + 2 Split Jerk Lunges
work up to heaviest possible
from the FLOOR

 

 

PERFORMANCE & SPORT

A. 10RM Clean Grip Bench Press

B. DB Seated Shoulder Press – no back support
4 sets of 6-8 reps – add weight each set – last set should be to failure

C. BB Front Raises
3 x 10-15 reps – add weight each set – last set should be to failure

D.”Turn Down For What”
(with a 20lb Vest and Gas Mask)
200m Run
25 Ring Dips
300m Row
40 Push ups
100 Double Unders
40 Pushups
300m Row
25 Ring Dips
200m Run

E. EXTRA CREDIT
Todays OLY
or
Todays Endurance

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