Warmup
For 5 min
7 Calorie row
7 Bodyweight good morning
21 Forward/backwards line hops
7 Push-up
–Then–
2 Rounds
30s Each
Calf stretch
Seated hamstring stretch
Childs pose
–Then–
Build to workout weights and box jump heights performing 2-3 reps of each movement.
Workout Notes
Shooting for max reps of work in each minute today! Normal fight gone bad style workouts usually have more movements associated with the workout and fewer rounds. Today we are sticking with only 3 movements but going deeper in rounds with the expectation that the athlete will be able to push harder throughout the intervals.
Workout
5 Rounds, 1 min per station, for max reps of:
Sandbag hang power clean OR kettlebell/dumbbell swing, 20-80lbs
Box Jump, 24/20 in
Sumo deadlift high pull
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Accessory
3×8 Sandbag OR Double dumbbell bent over row (4-5 descent)
3×5 Pull-up negatives (4-5s descent)
3×5 Hollow rock + Alternating single leg v-up (5 each leg)
*Rest 1-2 min between each set
and then
Warm-up: done.
Workout: did standard Fight Gone Bad:
*Wall-balls: #15
(25, 27, 26 = 78)
*Sumo-DL-high-pulls: #55
(20, 20, 19 = 59)
*Box-jumps
(20, 21, 19=60)
*Push-press: #55
(20, 16, 17 = 53)
*Cal row.
(14, 15, 14 = 43)
Accessory:
Done. Rows: #65
Thank you!
Nice Leslie!