Wednesday’s Mission

2
Aug

Wednesday’s Mission

104010 Fitness – Group Fitness

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10: Prep

Warm-up (No Measure)

10 min Continous

– Banded X Walks all directions

– 10 Banded Pull Apart (Supinated)

– 30 sec Wall Sit

– 10 cossack squats

https://www.youtube.com/watch?v=-prGqYxgVYg

https://youtu.be/MnDpmNYUjbc

https://youtu.be/SszDMOZvFuw

https://www.youtube.com/watch?v=wrYqfSLWqdE (no weight)

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40: Work

A: Single Arm KB Bent Over Row (3 Sets of 4-8 reps w/ TEMPO)

TEMPO: 30X1

– 3 secs down, 0 secs at bottom, explode up, 1 sec hold at top

a) 6-8reps / arm x 2 sets

b) 4-6reps / arm x 1 sets

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B: Front Elevated Elevated Split Squat OR Weighted Box Step Up (3 sets of 4-8 reps ea side)

a) 6-8reps / leg x 2 sets

b) 4-6reps / leg x 1 sets

(use a low plate like 35 lb plate for FRONT FOOT)

https://youtu.be/vLTWu7O5FSw

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C: Mixed Grip Pull Up OR VERY aggressive Ring Rows (3 sets of 3-5 reps)

3-5 challenging reps (change grip each set)

https://youtu.be/C20GlCxLX7c

https://www.youtube.com/watch?v=u3XIZSv2Npw

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D: Metcon (2 Rounds for reps)

6 min Ascending WAR: @85% Aer

– 3 KB Squat Clean

– 3 cal Row/Bike

**increase by increments of 3 reps each round. E.g. 3 of each, 6 of each, etc.

Rest 2 min

6 min Ascending WAR: @85% Aer

– 3 KB Reverse Lunge

– 3 weighted russian twists

– 3 mountain climbers

**increase by increments of 3 reps each round. E.g. 3 of each, 6 of each, etc.

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