Warm- up
2 minutes on the Machine
Pigeon Stretch
Spiderman Pose holds each side
Forward Fold
10 Squats
10 Russian Baby Makers
30 Sec Plank
Review the Front Squat and take time to build up
Strength and Skill
5 Sets, Every 2:00 for 10:00:
5 Front Squats at 70% of 1RM Front Squat
Immediately into: 1 AMRAP Set of Back Squats at 70% of 1RM Front Squat (same weight)
Front Squat 5×5
Front Squat for load:
#1: 5 reps @ 70%
#2: 5 reps @ 70%
#3: 5 reps @ 70%
#4: 5 reps @ 70%
#5: 5 reps @ 70%
Scoring: Load
AMRAP Back Squats (One Set)
AMRAP set of Back Squats at 70% of 1RM Front Squat
Scoring: Reps
FITNESS and PERFORMANCE 20201005
Four rounds for time of:
300 Meter Run
20 Lunges with KB/DB Farmer’s Carry (24/16 kg)
* 14 Minute Time Cap
Scoring: Time
At Home Warm-Up
Two sets of:
60 Seconds of Sampson Pulses Each Leg
60 Seconds of Pigeon Pulses Each Leg
60 Seconds of Alternating Scorpion Kicks
60 Seconds of Bottom of Squat Hold
Followed by…
Three sets of:
15 Air Squats
10 Russian Kettlebell Swings
5 Push Press
30 Second Hang From Pull-Up Bar OR Plank Hold
Rest 60 seconds between sets and gradually increase each effort
At Home Workout
Three rounds for time of:
21 Thrusters
21 Pull-Ups
*If you cannot do pull-ups, substitute a 200 meter run instead.
Scoring: Time
Leave a Reply