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090718

“Captain Insano” (18 min cap)

3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Assault Bike
20 Hang DB or KB Reverse Lunges Total (50’s/35’s)
15/10 Calorie Assault Bike

The weight on the deadlift and the dumbbells within the workout should be relatively light, something that athletes could move for 25+ unbroken repetitions when fresh. The reverse lunges are completed in place with the weight by the athlete’s side. 20 total alternating repetitions or 10 each leg. If short on bikes, stagger by 1 minute to prevent backup at the machines.

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090718

Strength WOD

(18 Minutes)

Work up to a Heavy Set of 10 Deadlifts

  • The deadlift is the main focus of this two part workout. Athletes will venture a bit further than the usual 1-5 reps, building to a heavy set of 10. As always, “heavy” does not mean 10RM and prioritizes sound movement over weight on the barbell.
  • Athletes should aim for 2 warm up sets followed by 3-4 wokring sets. This will set the athlete up to begin a new set every 3 minutes.
  • Athletes may not know their capacity for a 10 rep set like they do with a 1, 3 or 5 rep set. If so, set goals, set a ‘gimmie’ weight , a ‘conservative’ weight, a ‘goal’ weight and a stretch weight.
  • The ‘gimmie’ weight, as mentioned above, should be a set you know can can absolutley accomplish. This will also allow you to better gauge your following sets.

MetCon WOD

“Captain Insano” (18 min cap)

3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Assault Bike
20 Hang DB or KB Reverse Lunges Total (50’s/35’s)
15/10 Calorie Assault Bike

The weight on the deadlift and the dumbbells within the workout should be relatively light, something that athletes could move for 25+ unbroken repetitions when fresh. The reverse lunges are completed in place with the weight by the athlete’s side. 20 total alternating repetitions or 10 each leg. If short on bikes, stagger by 1 minute to prevent backup at the machines.

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4/11/2018

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4/10/2018

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4/9/2018

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