Warm-up:

Run or Row

Jump rope for 2 minutes (singles or doubles…practice)

15 leg swings

Spiderman Crawl Down

Zombie walks back

15 Squats

10 Scorpions

10 Yoga push ups

15 Matrix turns

 

Strength:

Every 2 minutes, for 10 minutes (5 sets):

Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 87%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

WoD:

For time:

40 Wall Ball Shots (20/14)
400 Meter Run
40 Burpees
400 Meter Run
40 Wall Ball Shots

 

Mobility:

Mash quads/IT bands

Couch stretch

Banded Lat stretch

 

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MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021