Tuesday Jan 11

“The Three Fates”

Warm Up

400m Run

-into-

3 Sets

10m Walking Hamstring stretch

10m Walking Sumo Squats

5 Shoulder Extensions

2 Sets

 5 BB Deadlift

5 BB Front Squat

5 BB Shoulder Press

Spend 8 min to warming up to weight

Strength

Not Today

Workout

“The Three Fates”

RX+

@ 0:00

5 Rounds

10 Deadlift 100/70

10 Pistols

15 GHD Sit ups

 

@10:00

3 Rounds

10m HS Walks

100 Double Unders

 

@20:00

150 Wall Balls 20/14Lb

RX

5 Rounds

10 Deadlift 100/70

10 Pistols or Assisted Pistold

30 Sit ups

 

@10:00

3 Rounds

3 Wall Walks

100 Double Unders

 

@20:00

150 Wall Balls 20/14Lb

SC

5 Rounds

10 Deadlift 70/50

30 Squats

30 Sit ups

 

@10:00

3 Rounds

1-3 Wall Walks

100 Double Unders or 200 Singles or 25 Cal on Bike

 

@20:00

150 Wall Balls 14/10Lb

Fit

5 Rounds

10 Deadlift 50/35

30 Squats

30 Sit ups

 

@10:00

3 Rounds

1-3 Wall Walks

100 Double Unders or 200 Singles or 25 Cal on Bike

 

@20:00

100 Wall Balls 14/10Lb

Goal: Endurance

Extras

Gymnastics

3 Rounds

 

10 Ring Muscle ups/Muscle up on box

10 Strict HSPU (use AbMats if needed)

400m recovery run (run at 6:30-7:00 min pace)

 

Weightlifting

5 sets

 

Max Close Grip Bench Press @ 70%

Max Strict Chin Ups (Palms towards your face)

Rest 180Sec

 

Accessory

Seated Strict Press

 

6 x 4 @ 3010

 

-into-

 

3 Sets

12 Banded OH Squats

30 Banded Tricepts Ext

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