FOAM ROLL (5:00-10:00)

Target Any Sore Areas


MOBILITY (5:00-10:00)

1.  Pigeon Pose - 1:00/Side

2.  Couch Stretch - 1:00/Side

3.  Banded Pass Throughs - 1:00

4.  Laying Front Rack Stretch - 1:00

5.  Child’s Pose - 1:00


ACTIVATION (6:00) 

4 Rounds: 

20s Banded Pull-Aparts

10s Rest 


Into…


2 Rounds:

20s Hollow Hold 

10s Rest

20s Superman Hold

10s Rest  


Into…


4 Rounds:

20s Wall Sit 

10s Rest

12/1/2021 - Strength Deadlift the dumbbell Cycling

[All Percentages Based Off 1RM Deadlift] 

1 Set of 5 @ 55% 

1 Set of 5 @ 63% 

2 Sets of 10 @ 68% 

1 Set of 10+ @ 68% 


For Total Load: 

[SET 1]  

9 Double Dumbbell Hang Power Clean 

9 Double Dumbbell Front Squat 

9 Double Dumbbell Push Jerk  


[SET 2]

7 Double Dumbbell Hang Power Clean 

7 Double Dumbbell Front Squat 

7 Double Dumbbell Push Jerk


[SET 3]  

5 Double Dumbbell Hang Power Clean 

5 Double Dumbbell Front Squat

5 Double Dumbbell Push Jerk 


*SETS MUST BE COMPLETED UNBROKEN  




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Change of plans

AMRAP 5: 

50ft. Double Dumbbell Front Rack Walking Lunges

12 Burpee Pull-ups 

9 Dumbbell Hang Power Cleans


Rest 5 Minutes 


AMRAP 5:

50ft. Double Dumbbell Front Rack Walking Lunges

12 Chest to Bar Pull-ups 

9 Dumbbell Front Squats


Rest 5 Minutes 


AMRAP 5 :

50ft. Double Dumbbell Front Rack Walking Lunges

12 Pull-ups

9 Dumbbell Push Jerks


Dumbbells: 50 / 35 lb's

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Comments

Karly Frigon 1 month, 2 weeks ago / Reply

12/1/2021 - Strength Deadlift the dumbbell Cycling:
Notes: Deadlifts: 5x 105 5x125 10x135 10x135 12x 135 (max reps)

Christian Hughes

Christian Hughes 1 month, 2 weeks ago / Reply

Change of plans: 155 reps
Notes: 25# DB lunge/ 35# DB for rest

Leo Rogers

Leo Rogers 1 month, 2 weeks ago / Reply

Change of plans: 193 reps

Jerry Vecchio

Jerry Vecchio 1 month, 2 weeks ago / Reply

Change of plans: 162 reps

Joel Sova

Joel Sova 1 month, 2 weeks ago / Reply

Change of plans: 167 reps

Mandy Booth

Mandy Booth 1 month, 2 weeks ago / Reply

Change of plans: 73 reps
Notes: 30lbs Green banded pull-ups in 2 and 3 round

Ashley Astorga

Ashley Astorga 1 month, 2 weeks ago / Reply

Change of plans: 115 reps
Notes: Rx rd1 and 2, Rd 3 10 cal bike instead of lunge

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