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WORKOUT OF THE DAY:
Dynamic Warmup: Minute 0 – 20
Coaches’ Choice Group Dynamic Warm Up
Hamstrings, Hips & Shoulders
Banded Walks 30’ Lateral + 30’ Forward and Back

Strength: Minute 21 – 40
Deadlift 3 x 1 @ 95%

Session 12 of 12 – This will be our final Deadlift session from a long program. We will be taking a short break next week, but still going to spend some time with some accessory strength. We will be testing our Max Deadlift on Tuesday April 17th. Whether you have hit every deadlift session from when we started in January or even from the last 4-6 weeks. The testing day will be a good opportunity to see where our raw strength is at.

Warm up with 1 set of 10 RDLs with an empty bar. Then begin to load up the bar with incremental jumps of 50-90 lbs depending on how heavy you need to get for your first working set.

If you complete your Deadlifts early due to a lighter load for the deadlift, spend some extra time with 2-3 sets of 8 – 12 Glute Hamstring Raises while the rest of the class finishes their 5 working sets.

Workout: 
With a running Clock complete 4 rounds of the following.

45 Seconds max 20′ Sled Pushes 90 / 135 – 15 Second rest
45 Seconds Bodyweight Walking Lunges – 15 Second rest
45 Seconds Bike
1.25 minutes Rest

Each Push, each walking lunge step and each calorie count as a rep. So use the rest to record your reps from each round. Then total it up at the end for your score.

Score: Total Reps
RX PLUS CLASS
A) Gymnastics/Skill EMOM
EMOMx10 MIN
Odd: 3 Kips+3kipping pull-up or 3 butterfly+ 2 Bar Muscle up
(Goal is to stay on bar, however if not doable, break when needed)
Even: 4 strict ring dip+6 kipping ring dips

B) “Unbroken HELEN”
1200M Run
63 Kettlebell swings (35/53)
36 Pull-up
When finished athlete will take 3 min down and then complete the following

C) 1000M Row
30 Toes to bar
30 Wall Ball (20/14)
15 Power Clean (155/115)
15 Strict Handstand Pushup

Kipping is a modification/ try to use ab mats up to 2 and keep it strict
40 Min time cap on all of this

Accessory options
A) Strength Track week 6 of 6
3 rds
200m farmers carry AHAP
50m reverse sled drag AHAP
50m Prowler Push AHAP

 

B) Endurance week 6 of 6
1 min max cals on AB
5 min rest
1min max cals on Row
5 min rest
400m run for time

 

FITNESS CLASS
Complete 3 Rounds of 1 Minute max reps with a decreasing Rest (1 Minute rest in the first round, 30 second rest in the second, and no rest in the final round):

30 Seconds of Sumo Deadlifts with 2 Kettlebell / 30 Seconds of Farmer Hold
Sled Push
Walking Lunge
Bike