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MONDAY 190225

Warm-up:

Individual…

Bike or Jog 400M

Banded Hip Mobility

Group….

High knees Down

Butt Kickers Back

Bear Crawl Down

Spiderman Crawl Back

Prone Plank + Side Planks x 15 seconds in each position squeezing as hard as you possibly can

15 Squats

Review the back Squats

This layout of squatting is to prep you to test your 1 RM or set a new one.

 

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…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 95+%

 

Fitness:

For time:
40/30 Calories of Rowing
400 Meter Run
20 Goblet Squats
40 Jumping Lunges

 

Performance:

For time:
30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)
400 Meter Run
10 Front Squats (155/105 lbs)
20 Burpee Box Jump-Overs (24″/20″)
10 Front Squats (155/105 lbs)

12 Minute Time cap.

 

Mobility:

LAX to Glutes

Mash Quads

Banded Hamstrings

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