Warm-up
10 PVC Passthru
10 PVC Good Mornings
10 Leg Swings Front/Back Side/Side
10 Internal/External Hip Rotations
10 Air Squats w/Pause
10 Bird Dogs
10 Dead Bugs
10 Single Leg Glute Bridges/leg
Wrist Stretch
Strength and Skill
Every 1:30 for 12:00 (8 Sets):
1 Front Squat @ 32X1*
3 Second Lowering, 2 Seconds in Bottom, Explode up*
Start at around 70-80% of your 1RM Front Squat and build to a heavy for today
Front Pause Squat 1×1 @ 32X1
Front Pause Squat for load:
#1: 1 rep
Scoring: Load
FITNESS 20201228
As many rounds and reps as possible in 15 minutes:
14 Calorie Bike
14 Wallballs (16/12#)
Scoring = total reps (calories + wallballs). 1 round = 28 reps.
Scoring: Reps
PERFORMANCE 20201228
Open Workout 19.1:
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Rx:
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb ball to 9-ft. target
Scaled:
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
Scoring= total reps (wallballs + calories). 1 round = 38 reps.
Scoring: Reps
At Home Workout
As Many Rounds and Reps As Possible in 15 Minutes:
14 Burpees
14 Single Arm Thrusters (7/arm) or Goblet Squats w/KB or DB
Scoring: Rounds + Reps
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