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!