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FRIDAY 181207

Warm-up:

Individual…

Row or Bike

Box Top Pigeon Stretch

Group…

Find a post/upright and sit in the bottom of the squat, in a passive position, for 30 seconds using the post for balance. Do the same thing but in an active bottom of the squat position.

Complete one air squat + a thoracic twist (one arm driving same side knee out, opposite arm reaching in the arm, twisting toward that arm), stand up, squat, repeat on other side. That’s one. Complete 10 reps.

:45 Sec plank hold times 2

Review the back squat positions

 

Strength and Skill:

Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Rest 2 minutes between sets.

Take 15 minutes to complete.

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:

12 Dumbbell Thrusters
12 Alternating Reverse Lunges with DB Farmer’s Carry
12 V-Ups OR AbMat Situps

 

Performance:

Complete as many rounds and reps as possible in 12 minutes of:

12 Thrusters (95/65 lbs)
12 Toes to Bar
12 Box Jumps (24″/20″)

 

Mobility:

MASH Quads

Roll Posterior

LAX to Shoulder and Plantar Fascia

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