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TUESDAY 20210720

Warm-up

200M Jog
10 PVC Passthru
10 PVC Good Mornings
10 PVC Kang Squats
PVC Front Rack Stretch
10 Spiderman Lunges w/Reach
10 Glute Bridges
Wrist Stretch
Calf Stretch on Rig

2 Rounds:
8 Air Squats
8 Reverse Lunges


Strength and Skill

Every 2:30 for 12:30 (5 sets):
Back Squat for load:
#1: 6 reps @ 60%
#2: 6 reps @ 65%
#3: 6 reps @ 70%
#4: 4 reps @ 75%
#5: 4 reps @ 75%

Week 2/6 Squat Progression


Back Squat 6-6-6-4-4

Back Squat for load:
#1: 6 reps @ 60%
#2: 6 reps @ 65%
#3: 6 reps @ 70%
#4: 4 reps @ 75%
#5: 4 reps @ 75%

Scoring: Load


FITNESS 20210720

AMRAP 3 Minutes:
7 Russian Kettlebell Swings (35-44, 26-35#)
7/5 Calorie Row
— REST 1:00 —
AMRAP 3 Minutes:
7 Goblet Squats (35-44, 26-35#)
7/5 Calorie Row
— REST 1:00 —
AMRAP 3 Minutes:
7 Air Squats
7/5 Calorie Row

Scoring: 3 sets of rounds + reps (SugarWOD will total).

Scoring: Rounds + Reps


PERFORMANCE 20210720

AMRAP 3 Minutes:
7 Deadlifts (95/65#)
8 Box Jumps/Step-ups (24/20″)
— REST 1:00 —
AMRAP 3 Minutes:
7 Front Squats (95/65#)
8 Box Jumps/Step-ups (24/20″)
— REST 1:00 —
AMRAP 3 Minutes:
7 Hang Power Cleans (95/65#)
8 Box Jumps/Step-ups (24/20″)

Scoring: 3 sets of rounds + reps (SugarWOD will total).

Scoring: Rounds + Reps

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