Wednesday

3
Aug

Wednesday

Independence Fitness – Functional Fitness

Warm-up

Warm-up (No Measure)

Athlete choice – 2 min cardio machine (run/row/ski/bike)

10 minutes of line drills

From rig to turf:

Knee huggers

Sampson stretch

Inch worms

Ratating squats

Toe taps

High kicks

High knees

Butt kicks

Karaoke

Suisides

*if completed in under 10 minutes start back at the top and continue for 10 minutes

Athlete choice – 2 min cardio machine (run/row/ski/bike)

Strength

Deadlift

Prior to starting the clock, have the members warm up to their 55% of their 1 RM deadlift weight (follow these percentages)

-Deadlift Waves-

Every 1:30 x 9:

7 @ 55%

5 @ 60%

3 @ 65%

7 @ 60%

5 @ 65%

3 @ 70%

7 @ 65%

5 @ 70%

3 @ 75%

(All sets are Touch-And-Go and no additional rest between sets)

Workout

Metcon (Time)

4 Rounds for time:

500 / 450 m ski

15 SDLHP

30 weighted sit ups

L1: 95# / 65# & GHDSU

L2: 75# / 65# & 20# / 14# wall ball

L3: 55# / 45# & 14# / 10# wall ball