Strength
Back Squat Volume
Warm up to 90% of Monday’s 10rm and complete 3x10 @90%
Back Squat for load: run emom style
#1: 10 reps
#2: 10 reps
#3: 10 reps
EMOM x 15
Minute 1:
Get Primed
3:00 Bike/Row/VC and then…
2x
20 Tall Plank (Push Up position) Shoulder Taps
20 Ankle Biters
:30 Isometric Superman Hold
1/1 TGU
3:00 Bike/Row/VC
2x 20 Tall Plank Toe Touch Pike Ups
20 L Crunches
WOD 1
For Time
20/15 Calorie Row
20 DB Hang Power Cleans 45-50/30-35
40 Anchored Sit Ups
20 DB STOH
20/15 Calorie Row
Strength
Back Squat 10rm
Every 3:00 x 5
Back Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
Shoulder Press 10rm
Every 2:00x 5
Shoulder Press for load:
#1: 10 reps
4 Sets:
A. 15 American KBS
B. 12 Dumbbell Thrusters 50/35lbs
C. 300/275m Row
D. 12 DB Plank Rows (R + L = 1) 50/35lbs plank row is renegade row without push up
E. 12 DB Suitcase Walking Lunge 50/35lbs
rest walk 2mins
Use as warm up…
30 Lateral Kick Throughs https://www.youtube.com/watch?v=Lc0F73edCMo
30 Sit Ups
20 Lateral Lunges or Cossack Squat
30 SL V Up
Functional Pumps
3 Sets