Warm-up:

Row 500m

Backwards lunges down

Spiderman Crawl back

10 Yoga Push ups

15 Leg swings

15 squats

12 High box step ups

warm up back squats

 

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 @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):

Back Squat x 1 rep @ 101+%

 

WoD:

Every 4 minutes, for 20 minutes (5 sets):

25 Wall Ball Shots (20/14 lbs)
50 Double-Unders

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

 

Mobility:

Lax to Glutes/Shoulders

Mash Quads

Couch Stretch

Pigeon Stretch

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SATURDAY 20210417

April 16, 2021

FRIDAY 20210416

April 15, 2021

Athlete of the Month for May: Kate Sanders

April 15, 2021