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WEDNESDAY 200722

Warm-up

2 minutes on a machine
12 Leg Swings
12 Waiter Bows
10 Reverse Lunges each side
Pigeon Stretch
Downward Dog Pose
10 Hip Bridges

Moderate KB:
2 sets of….
10 Goblet Squats
10 Reverse Lunges


Strength and Skill

Every 2 minutes, for 10 minutes (5 sets):
Tempo Front Squat @ 3 sec descend 2 sec pause in the bottom
*Set 1 –1 Clean + 3 reps
*Set 2 – 1 Clean + 2 reps
*Set 3 – 1 Clean + 2 reps
*Set 4 – 1 Clean +1 rep
*Set 5 – 1 Clean +1 rep

Followed by…

One set of:
1 Clean +1 Tempo Front Squat @ tempo + 2 Front Squat (no tempo)


FITNESS 200722

Complete rounds of 21, 15 and 9 calories/reps for time of:

Rowing (for calories)
Goblet Squat


PERFORMANCE 200722

Complete rounds of 21, 15 and 9 calories/reps for time of:

Assault Bike (for calories)
Back Squat (135/95 lbs)

**Barbell from the ground.

Time cap of 10 minutes.


At Home Warm-up

Two sets of:

60 Seconds of Bike or Row
30 Seconds of Inchworms
30 Seconds of Alternating Lateral Shoulder Taps
30 Seconds of Russian Baby Makers
30 Seconds of Bottom of Squat Hold
30 Seconds of Plank Hold
30 Seconds of Superman Hold
30 Seconds of Rest


10 RFT at home

When the running clock reaches 15:00, perform the following…

Ten rounds for time of:
7 Dumbbell or Kettlebell Front Squats
7 Dumbbell or Kettlebell Floor Press
7 Toes to Bar OR V-Ups

Time Cap = 18 Minutes


Mobility

Forward Fold 2 minutes
Foam Roll quads and posterior
Cobra Pose

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