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MONDAY 161003

Warm-up:

Individual…

Row 500m

Crossover Symmetry

15 Jumping Squats

Group….

Butt Kickers Down

Broad Jump Burpees +5 squats back

Inch worms Down + 2 push ups down

High Knees Back

 

Fitness:

Three sets of:

Goblet Squat x 8-12 reps @ 2 sec descend
Rest 45 seconds

Single-Arm Kettlebell Row x 8-10 reps each arm @ 2 sec descend
Rest 45 seconds

Kettlebell Swings x 15-20 reps
Rest 45 seconds

Push-Ups x 10-15 reps @ 2 sec descend
Rest 45 seconds

 

WoD:

Against a 2-minute running clock, perform the following:

Row 250 Meters
Max Reps of Air Squats

Rest 2 minutes between sets, and complete a total of four sets.

 

Performance:

Take 8-10 minutes to built do 85% or more of your 1-RM Back Squat,

and then…

Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 2-3 reps @ 3 sec descend
WoD:

Against a 2-minute running clock, perform the following:

Row 250 Meters
Max Reps of Squat Cleans (135/95 lbs)

Rest 2 minutes between sets, and complete a total of four sets.

 

Mobility:

Couch Stretch on Wall

Mash quads with barbell/KB

Roll posterior

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