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MONDAY 170220

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Leg Swings

Group…

15 Good Mornings

Spiderman Crawls Down

High Knees Back

15 Squats

Back Squat Prep

 

Strength and Skill:

Every two minutes, for 12 minutes (6 sets):

Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:

Back Squat x 1 rep @ 101-105% of previously tested 1-RM

 

Fitness:

Complete as many rounds and reps as possible in 12 minutes of:
10 Strict Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings

Performance:

Complete as many rounds and reps as possible in 12 minutes of:
30 Wall Ball Shots (20/14 lbs)
30 Pull-Ups
30 Kettlebell Swings (24/16 kg)

 

Mobility:

Mash Quads

Roll Posterior

Couch Stretch

 

Box Brief:

******A Huge thank you to all those that helped Saturday with moving and laying down the floor.  It looks great so far!

******The rest of the wall will be coming down next weekend, so thank you for your patience as we grow and make it better!

*******New 8:30am classes start this Wednesday!

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