banner

WEDNESDAY 20201021

Warm-up

Tabata Jump Rope (8 sets :20 on/:10 off):
Single-unders
Speed Steps
Single Leg Single Unders (Right)
Single-unders
Single Leg Single Unders (Left)
Single-unders
Speed Steps
Double-Unders

10 Air Squats w/Thoracic Reach
10 Spiderman Stretches
5 Thread The Needle w/Ceiling Reach/side
:30 Supinated Bar Hang

— Strength Explanation and Barbell Set-up —

2 Sets:
5 Elbow Rotations w/Barbell in Front Rack
5 Full Grip Front Squats w/empty bar


Strength and Skill

Every 2:00 for 10:00 (5 Sets):
3 Pause Front Squats w/:02 Pause in Bottom
* Sets should be challenging but technically sound


Front Pause Squat 5×3

Front Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Scoring: Load


FITNESS 20201021

For Time with a 20 minute time cap:
10-20-30-40
Calorie Bike
10-20-30-40
Double-unders

Every 2:00 Perform 6 DB Hang Power Cleans (3/arm) 40/30#

Scoring: Time


PERFORMANCE 20201021

For Time with a 20 Minute Time Cap:
10-20-30-40-50
Calorie Row
Double-unders

Every 2:00 Perform 5 Hang Power Cleans (115/85#)

Scoring: Time


At Home Workout

For Time with a 20 minute time cap:
4-6-8-10
Shuttle Sprints*
10-20-30-40
Double-unders

Every 2:00 Perform 6 DB Hang Power Cleans (3/arm) 40/30#

* One shuttle sprint = 50 ft across

Scoring: Time

Read more

Leave a Reply

Search

+
WordPress Image Lightbox Plugin