Warm-up:

Individual…

Row or Bike

Banded Shoulder/Front Rack

Mash Quads on Roller

Group…

200m Jog

Kneeling Front Rack Mobility

Spiderman Crawl Down

Ostrich Walks Back

10 Squats

5 In Place Inch Worms

Review the Front Squat

Take 8 minutes to build to a heavy Front Squat

 

Strength and Skill:

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

Front Squat x 3 reps @ 85% or more of 1-RM

We last tested 1-RM Front Squat on July 17, 2018.

 

Fitness:

Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters
50 Wall Ball Shots

 

Performance:

Every 10 minutes, for 20 minutes (2 sets), for times:
Row 1000/850 Meters
50 Wall Ball Shots (20/14 lbs)

Can stagger start times on the rower for multiple heats.

 

Mobility:

Mash Quads

Roll Posterior

Banded Hamstrings

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MONDAY 181022

October 22, 2018

SATURDAY 181020 “Grace Day”

October 19, 2018

FRIDAY 181019

October 18, 2018