5.24.24. Renegade – Strength

WARM UP

Ladder Drills x 2 Ea.

  • High Knees
  • Lateral High Knees – R
  • Lateral High Knees – L
    • then 20 pushups + 15 KBS
  • Icky Shuffle
  • Wide-outs
  • In-in-out-out
    • then 15 pushups + 10 KBS
  • Lateral In-in-out-out-R
  • Lateral In-in-out-out-L
  • Tuck Jumps
    • then 10 pushups + 5 KBS

MOBILITY

1:00/1:00 couch stretch
1:00 childs pose

STRENGTH

a1. DEADLIFTS

Set 1 – 5 reps Deadlifts

Set 2 – 4 reps Deadlifts

Set 3 – 3 reps Deadlifts

Set 4 – 2 reps Deadlifts

a2. 5/5 SA DB Split Jerk

a3. 10/10 SA DB Bench Rows

*Rest 60s

METCON

AMRAP 5 Min

  • Buy in: 400M Run (1.5 times around building…unlock back door)
  • 12 Strict BB OH press
  • 12 over the bar jumps

*Rest 3 minutes/stretch

AMRAP 5 Min

  • Buy in: 400M Run
  • 9 Strict BB OH press
  • 9 over the bar jumps

*Rest 3 minutes/stretch

AMRAP 5 Min

  • Buy in: 400M Run
  • Strict BB OH press
  • 6 over the bar jumps