Monday April 19th

“Chard”

WORKOUT GOALS
1.)  Complete in less than 20:00.
2.) Finish all the runs in 3:00 or less.
3.)  Complete weighted movements in 2 sets or less.

RX
3 ROUNDS FOR TIME
600m Run
20 DB Front Rack Lunges (50/35#)
20 KB Sumo Deadlift High Pulls (70/53#)

LEVEL 2
3 ROUNDS FOR TIME
600m Run
20 DB Front Rack Lunges (35/25#)
20 KB Sumo Deadlift High Pulls (53/35#)

LEVEL 1
3 ROUNDS FOR TIME
300m Run
20 DB Front Rack Lunges (25/20#)
40 KB Sumo Deadlift High Pulls (35/26#)

Stretching

3 SETS
:30 Press Up Hold
:30 Quad Stretch / Leg

Accessory

3 SETS
:20 Assisted Single-Leg Squat Hold / Leg

Notes

 Target: 13:00-20:00. Complete all runs in 3:30 or less. This is roughly a 1:00 per 200m pace. Use loadings that are challenging, but don’t overload. Pick weights that allow you to finish each weighted movement in 7-10 rep increments. Plan and pace to finish the weighted movements in 3 sets or less. Use a 10-6-4 rep scheme or try 12-8. If we notice that your first round takes longer than 6:00, we will reduce your run distance or reps for the remaining two rounds. This will help you keep your intensity high and stay under the 20:00 time goal.  Today’s accessory work targets the single-leg squat as part of our monthly focus: Skills &Drills