04252020

Furor-19 Cycle 1, Week 1, Day 5

Warm-up
4 Rounds
3 Inchworms
3 Vertical Jumps
3 Inchworms
3 Broad Jumps

Mobility
3 min Stretch your hamstrings!

Strength
Minimal Equipment
4 x 10 (ea. Arm/Leg) Romanian DL’s
then,
4 supersets
10 Step-ups w/ DB/KB
20 DB/KB DLs

With Equipment
Deadlift
3 x 10 DL @ 70%
2 x 8 DL @ 75%
5 x 5 RDL’s @ 50%
*Percentages based on 3RM

WOD
Minimal Equipment
5 Rounds for total reps, Fight Gone Bad Style
1′ S-arm DB/KB Thruster
1′ Max In-place Forward Lunges
1′ Max Push Ups
1′ Max 50’ Shuttle Runs
1′ Max S-arm DB/KB Rows
1′ Rest

With Equipment
“Fight Gone Bad”
5 Rounds
1′ Wall Balls (20/14#)
1′ SDLHP (75/55#)
1′ Box Jumps (24/20″)
1′ Push Press (75/55#)
1′ Row for Cals
1′ Rest

Extra Work
EW#1
DB/KB Curls
5 x 7 – 15 Reps

EW#2
Bench Press
5 – 10 sets, reps and loads up to athlete
*This can be done with one DB/KB alternate arms after 10 – 15 reps, then rest.