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MONDAY 20210111

Warm-up

:90 on Bike or Rower
10 Sumo Inch Worms
10 Spiderman Stretch w/Reach
5 Thread The Needle/side
10 Scorpions
10 Alternating Cossack Squats
10 Reverse Lunges/leg

:60 Air Squat Hold
Calf Stretch on Rig


Strength and Skill

Every 2:00 for 10:00 (5 Sets):
8 Back Rack Reverse Lunges (from rack)*

5 working sets. As heavy as possible for 8 reps (4 per leg).

* Control the eccentric and don’t let your knee slam into the ground–this will activate the glute and also prevent your knee from impact. Use knee sleeves or flat pads if necessary.


Back Rack Lunges 5×8

Back Rack Lunges for load:
#1: 8 reps
#2: 8 reps
#3: 8 reps
#4: 8 reps
#5: 8 reps

Scoring: Load


FITNESS 20210111

As many rounds and reps as possible in 14 minutes:
5 Burpees
10 Wallballs (16/12#)
30 Single-Unders (Or Speed Steps, or Plate Toe Taps)

Scoring: Rounds + Reps


PERFORMANCE 20210111

As many rounds and reps as possible in 14 minutes:
5 Burpees
10 Wallballs (20/14#)
15 Double-Unders

Scoring: Rounds + Reps

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