Warm-up:
row or run
Samson Lunges down
Bear crawl back
15 matrix turns
10 Push ups
10 pullups
15 Squats
Strength:
Every two minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
followed by…
Every two minutes, for 4 minutes (2 sets):
Back Squat x 8-10 reps @ 75-80%
Team WoD:
In teams of three, alternate sets to complete as many rounds and reps as possible in 15 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs
9 Kettlebell Swings (32/24 kg)
Mobility:
stretch calves against rig
mash quads
banded hamstrings
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SATURDAY 20210116
January 15, 2021
FRIDAY 20210115
January 14, 2021
THURSDAY 20210114
January 13, 2021