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MONDAY 20201109

Warm- up

400M Easy Jog
15 PVC Passthrough
15 PVC Good Mornings
Leg Swings (Front/back side/side)
Pigeon Stretch
10 Spiderman Pose w/reach
10 Bootstrappers
10 Bird Dogs
10 Dead Bugs
10 Single Leg Glute Bridges/Side
10 Thread The Needle Reaches (5/side)


Strength and Skill

Every 2:00 for 12:00 (6 sets):
Back Squat Waves
#1: 3 reps @ 70%
#2: 2 reps @ 80%
#3: 1 rep @ 90%
#4: 3 reps @ 75%
#5: 2 reps @ 85%
#6: 1 rep @ 95%


Back Squat 3-2-1-3-2-1

Back Squat for load:
#1: 3 reps @ 70%
#2: 2 reps @ 80%
#3: 1 rep @ 90%
#4: 3 reps @ 75%
#5: 2 reps @ 85%
#6: 1 rep @ 95%

Scoring: Load


FITNESS 20201109

For time with a 20 minute time cap:
800M Run
3 Rounds:
9 Single Arm Dumbbell Push Press/arm (40/30#)
27 Plate Hops (45# Plate)
400M Run
3 Rounds:
7 Single Arm Dumbbell Push Press/arm
21 Plate Hops
200M Run
3 Rounds:
5 Single Arm Dumbbell Push Press/arm
15 Plate Hops

Scoring: Time


PERFORMANCE 20201109

For time with a 20 minute time cap:
800M Run
3 Rounds:
9 Push Press (95/65#)
9 Box Jump-overs (24/20″)
400M Run
3 Rounds:
7 Push Press
7 Box Jump-overs
200M Run
3 Rounds:
5 Push Press
5 Box Jump-overs

Scoring: Time


At Home Workout

For time with a 20 minute time cap:
800M Run
3 Rounds:
9 Single Arm Dumbbell Push Press/arm (40/30#)
27 Plate Hops (45# Plate) or Lateral Hops over Dumbbell
400M Run
3 Rounds:
7 Single Arm Dumbbell Push Press/arm (40/30#)
21 Plate Hops (45# Plate) or Lateral Hops over Dumbbell
200M Run
3 Rounds:
5 Single Arm Dumbbell Push Press/arm (40/30#)
15 Plate Hops (45# Plate) or Lateral Hops over Dumbbell

Scoring: Time

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