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TUESDAY 180313

Warm-up:

Individual…

Row or bike

Box Top Pigeon Stretch

Calf Stretch

Group…

Run 200m

High Knees Down

Butt Kickers Back

10 Squats

10 Jumping Spiders

Hold bottom of squat for 30 seconds

10 More Squats

Review the back Squat and start building sets to get to 75%

 

Strength and Skill:

Back Squat
*Set 1 – 5 reps @ 75-80% of 1-RM
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 85-90%
*Set 4 – 5 reps @ 80-85%
*Set 5 – 3 reps @ 85-90%
*Set 6 – 1 rep @ 90-95%
Rest 2 minutes between sets.

Take 15 minute to complete.

 

Fitness:

For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
20 Goblet Squats
40 Jumping Lunges

 

Performance:

For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (155/105 lbs)

13 Minute Cap.

 

Mobility:

Mash Quads

Roll Posterior

Wall Splits

 

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