banner

THURSDAY 180222

Warm-up:

Individual…

Skip Rope 2 Minutes

Accumulate 30 KB Swings

10 GHD Situps

Group…

200m Jog

Samson Lunges Down

Zombie Walks Back

10 Squats

High Knees Down

Butt Kickers Back

10 Jumping Spiders

Review the squat and build to working set.

 

Strength and Skill:

Three sets of:
Back Squat x 4 reps
Rest 3 minutes

Increase the weight you used on February 20, 2018 by at least 5%. If you missed your squatting sessions in the last two weeks, select a weight that will make your final 1-2 reps of each set extremely difficult.

 

Fitness:

For time:
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs

 

Performance:

For time:
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

 

Mobility:

Roll Posterior

LAX to Glutes and Plantar Fascia

Mash Quads

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin