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12/11/17- Strength wk2

Warm Up- 5 minutes on Rower, Bike, or Ski

                 Hip and hamstring dominant mobility (5 minutes)

 

2 ROUNDS-

                 Single leg Deadlifts x 8 reps

                 Walking Lunges x 10 reps

                 Ring Rows  x 6

                 Sit ups x 15

                 Push ups x 10

                 

 

BUY IN-  Deadlifts-  3 warm up sets followed by-

                             #1) 70% (of 90% of 1 rep max) x 3 Reps

                             #2) 80% x 3 Reps

                             #3) 90% x  3+ (up to failure)

 

WOD- 4 ROUNDS-

400 m RUN

then.....

4 Curtis P's*  (95/65 lbs)

30 Double Unders

4 Ring Dips ** (Rx+ -  Muscle Up to Ring Dips)

FINISH with

400 m RUN


 

*Curtis P - Hanging Squat Clean + Lunge + Lunge + Push Press = 1 REP

** Rx+ on this workout is 1 Muscle Up to 6 Ring Dips

 

CASH OUT : COUCH STRETCH.....90 seconds per leg

 

COACHES TIPS

 

*Moderate pace on the first run
*If you need to break up the Curtis P's aim for no more than 1 BREAK per ROUND 
*Scale to the Ring Dip is 6 "PERFECT PUSH UPS" - Chest to the Ground,elbows back.
SPRINT the final RUN