Def Leppard
Warm Up/Mobility
Warm-up
30 Second Deadbug
5 Tempo Banded Goblet Squats 33X1
10 Tall Kneeling Kettlebell Curl
5 Tempo Banded Goblet Squats 33X1
10 Tall Kneeling Kettlebell Curl
Warm-up
3 sets
100 M Row
5 jumping air squats
5 single arm kettelbell push press (light) (each side)
10 hanging scap retractions
6 kip to swing
2 strict pull ups
100 M Row
5 jumping air squats
5 single arm kettelbell push press (light) (each side)
10 hanging scap retractions
6 kip to swing
2 strict pull ups
Strength
Back Squat (10-8-6-4)
Back Squat:
10 reps @ 60%
8 reps @ 70%
6 reps @ 75%
4 reps @ 80%
10 reps @ 60%
8 reps @ 70%
6 reps @ 75%
4 reps @ 80%
Front Squat (3×5)
Front Squat:
5 reps @ 60%
5 reps @ 70%
5 reps @ 70%
5 reps @ 60%
5 reps @ 70%
5 reps @ 70%
Metcon
STIMULUS and GOALS
The Stimulus for this workout is moderate intensity while keeping large sets of wall balls and damage control on the chest to bars.
The Stimulus for this workout is moderate intensity while keeping large sets of wall balls and damage control on the chest to bars.
2 Parts to this workout, so cruise through the first workout. Enjoy the rest and go lights out on part two.
Metcon (Time)
10:00 TIME CAP!!!
400m Row (rx+ 500 M Row)
40 Wall Balls (20/14) (Rx+ 50 WB)
40 Pull Ups (OR 50 Banded Pull Ups) (Rx+ 50 Chest to Bar)
400m Row (Rx+ 500 M Row)
20 Wall Balls (20/14) (RX+ 25 WB)
20 Pull Ups (OR 25 Banded Pull Ups) (RX+ 25 Chest to Bar)
400m Row (Rx+ 500 M Row)
Finisher
Metcon
3 Sets:
10 Single leg RDL (each leg)
10 Single leg hip bridge (each leg)
:30 Static hip bridge hold
10 Single leg RDL (each leg)
10 Single leg hip bridge (each leg)
:30 Static hip bridge hold
Conditioning
Metcon (6 Rounds for reps)
6 sets (1 Set every 7 Minutes)
400m run
150’ Sled Push (sled + 90/60 if on turf – moderate weight)
200’ Double Kettlebll Farmers carry (2×106/70)
*All w/ vest 20/14
400m run
150’ Sled Push (sled + 90/60 if on turf – moderate weight)
200’ Double Kettlebll Farmers carry (2×106/70)
*All w/ vest 20/14
*Sub 100/70 Dumbbells if needed as still Rx’d
Metcon (Time)
Run "Speed Endurance" Workout
2 Sets
500m at easy pace,
400m at fast (or 1-mile) pace, 400m at easy pace,
300m at fast (or 1-mile) pace, 300m at easy pace,
200m at fast (or 1-mile) pace, 200m at easy pace,
100m at fast (or 1-mile) pace, 100m at easy pace.
-Rest 5min b/t sets-
2 Sets
500m at easy pace,
400m at fast (or 1-mile) pace, 400m at easy pace,
300m at fast (or 1-mile) pace, 300m at easy pace,
200m at fast (or 1-mile) pace, 200m at easy pace,
100m at fast (or 1-mile) pace, 100m at easy pace.
-Rest 5min b/t sets-
Banded Hip Activation