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MONDAY 20201228

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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