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 20210130
January 27, 2021
FRIDAY 20210129
January 27, 2021
THURSDAY 20210128
January 27, 2021