ROLO Training - December 9th

Monday 

 Team training is posted every Saturday! It is exactly what our team does, enjoy!

Full workout:

Session 1:


Aerobic Development - Aerobic Threshold
Keep heartrate between the following two numbers 144bpm-154bpm DO NOT GO ANY HIGHER then 154bpm
5 mins Cals on BIke
5 min Cals on Ski Erg
5 min Mountain Climbers
30 Toes 2 Rings
30 Sprawls
5 mins Cals on BIke
5 min Cals on Ski Erg
5 min Mountain Climbers
30 Toes 2 Bar
30 Burpees to 6in Target
5 mins Cals on BIke
5 min Cals on Ski Erg
5 min Mountain Climbers
Find a sustainable pace and have fun.

Accessory Work
4 sets of:
10-12 DB JM Press
rest 30 sec
4-5 Lean away pullup w/neg (4-5 sec negative each rep),
rest 30 sec
50ft Dual Overhead DB Carry (netural grip, and scap decompressed down)
rest 60 seconds

Session 2:

Back Squat
10x3 reps @ 80-85% of 3RM from last week (265lbs), rest 2 minutes


Strength
5 sets of:
5 Front Foot Elevated Split Squat (per leg w DB)
rest 60 secs
10 Sandbag Front Loaded Good Mornings @ AHAP
rest 2 mins
+
5 sets of:
5 Lateral Box Step Over w KB (per side)
rest 20 secs
10 Barbell Hip Thrust
Rest 2 mins


Conditioning
3 by 4 mins AMRAP with 2 minute rest after each AMRAP:
35 DUs
15 DB Snatches @ 50lbs
10 Wallballs @ 20lbs


Butt Stuff
3 sets, not for time:
Quadrupe Rock Back x 4-6 reps
Side Lying Clam Shell x 8-10 per leg
Supine Glute Bridges x 10-12 reps

I vlog on Mondays! Enjoy last weeks vlog!

Snag the shirt I was rocking in this video! Code ROLO for discount.


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