Friday August 18th – Down The Ladder

Kirkwood
No Comments

Friday: 8/18

Down The Ladder: “How far can you get”

  • Heavy 2KB Deadlifts 10, 8, 6, 4, 2
  • KB Bent Row 10, 8, 6 ,4 ,2 (Each Side)
  • Pull Ups 10, 8, 6 ,4 ,2 (TRX Pull Ups)
  • Rowing 500M, 400M, 300M, 200M, 100M
  • Air Mill Fan Bike Cals  50, 40, 30, 20, 10

For Example:

– 10 Heavy 2KB Deadlifts, 10x KB Row (Each Side),10x Pull Ups, 500m Row, 50 Air Mill Fan Bike Cals

– 8 Heavy 2KB Deadlifts , 8x KB Row (Each Side), 8x Pull Ups, 400m Row, 40 Air Mill Fan Bike Cals

– 6 Heavy 2KB Deadlifts, 6x KB Row (Each Side), 6x Pull Ups, 300m Row, 30 Air Mill Fan Bike Cals

– 4 Heavy 2KB Deadlifts, 4x KB Row (Each Side), 4x Pull Ups200m Row, 20 Air Mill Fan Bike Cals

– 2 Heavy 2KB Deadlifts, 2x KB Row (Each Side),  2x Pull Ups, 100m Row, 10 Air Mill Fan Bike Cals

Blue: Start on round of 30 & 3:1 single/Doubles

Early Finishers:

7 way Hips: Goal is to complete all reps of each movement without resting then switch legs.

  • Feet should be about 12 inches apart on all moves.

Right Side –

10x Lateral leg Raises

10x Front Kick/swing

10x back Swings

10x full front and back swings

10x counterclockwise circles

10x clockwise circles

10x bicycle motion

Repeat on Left Side