banner

FRIDAY 180914

Warm-up:

Individual…

Row or Bike

Roll Quads on roller

Couch Stretch

Group…

Samson Lunges Down

10 Scorpions

Russian Walks Back

Quad stretches

10 Squats

Spiderman Position holds

Review the Front Squat and take 8 minutes to build in your Front Squats starting weights

 

Strength and Skill:

Every 2:30 minutes, for 15 minutes (6 sets):
Front Squat x 1 rep @ 90-95% or more of 1-RM

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
15 Kettlebell Swings
12 Alternating Reverse Lunges with Goblet Hold
9 Burpees

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
3 Hang Squat Cleans (135/95 lbs)
3 Burpee Box Jump-Overs (24″/20″)
6 Hang Squat Cleans
6 Burpee Box Jump-Overs
9 Hang Squat Cleans
9 Burpee Box Jump-Overs
and so on…

 

Mobility:

Mash Quads with barbell

Roll Hamstrings on roller

Pigeon Stretch

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin