Warm-up:

Run or Row

15 leg swings

Duck walk down

Spiderman crawl back

15 squats

Pigeon Stretch each side

Warm up back squat

 

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 @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:

Back Squat x Max Unbroken Reps @ 83%

(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:

Every 3 minutes, for 15 minutes (5 sets) for times:

Row 250/200 Meters

8 Front Squats (175/115 lbs)

10/6 Strict Pull ups

** Score is working time combined

 

Mobility:

Mash quads

Mash lats

Banded Lat stretch

 

Read more

MONDAY 20210118

January 17, 2021

SATURDAY 20210116

January 15, 2021

FRIDAY 20210115

January 14, 2021