21. Februar 2025
Feb.
21
Register here.
AMRAP x 4 MINUTES
100m Run
6 Glute Bridge-Ups
6 Barbell RDLs
6 KB Deadlift
Into…
AMRAP x 4 MINUTES
100m Run
6 Barbell Good Morning
6 Barbell Deadlift
6 Russian KB Swings
Build to a Heavy 1-Rep Deadlift)
100m Run
10 Russian KB Swings (70/53)*
*Add 5 Reps after each full round. RND 1= 10, RND 2 = 15 and so on.
(Score is Highest Reps of KB Swings)
100m Run
10 Russian KB Swings (53/35)*
*Add 5 Reps after each full round. RND 1= 10, RND 2 = 15 and so on.
(Score is Highest Reps of KB Swings)
MIN 1 – :25/:25 Single Arm DB/KB Overhead Hold
MIN 2 – :50 Alt. Bird Dogs
MIN 3 – :50 Foam Roll
(No Measure)
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
10-10-10-10-10)
*Start heavier than last week and try to end heavier.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
10-12 DB Lateral Raises
10-12 DB Front Raises
10-12 DB Upright Rows
-Rest As Needed b/t Sets-
(No Measure)
Week 7 of 7
Strength | Testing Week Tempo Cycle