Thursday, December 11
"I know not all that may be coming, but be it what it will, I'll go to it laughing." —Herman Melville
Warm-up (NTE 10’)
3 Sets
20 Banded Hip Thrusts w/ Alternating Single
Leg Eccentric 31X0
-rest 30sec-
30sec Good Morning Hold
-rest 30sec-
15sec KB Star Plank R
15sec KB Star Plank L
-rest as needed before next set-
Strength/Skill
A1) Snatch Grip Romanian Deadlift: 3110;
8-10reps; rest 45sec x 4 Sets
A2) Suitcase Long Step Walking Lunge: 30X0;
14-16 Steps; rest 45sec x 4 Sets
B1) Barbell Hip Thrust: 20X2; 8-10reps; rest
45sec x 4 Sets
B2) Goblet 1-1/4 Squat: 2111; 8-10 reps; rest
45sec x 4 Sets
*Tempo - 2sec lowering, 1sec pause at bottom,
perform the 1/4 squat and back down and
immediately rebound up, 1sec pause at top.
WOD
C) EMOM x 12mins
1st - 12 Dual Russian Kettlebell Swings
53/35lbs
2nd - 8-10 Dual KB Weighted Box Step Up 20/16" 53/35lbs
3rd - 20-30sec Dual KB Hollow Flutter Kicks