Sunday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
Over All Body Activation
Then "Tabata " Core Alternate 8 Sets of:
:20 PVC Sit ups
:10 Rest
:20 Scorpions
8 sets:
:20 max-distance row
:10 Rest
OVERHEAD SQUAT PROGRESSION | 7:00
3 overhead-squat initiations Press up as the hips push back.
3 above-parallel overhead squats
5 overhead squats press up into the bar at the bottom of the squat.
5 overhead squats
OVERHEAD SQUAT WARM-UP | 4:00
Allow athletes 2 sets to build to their first set of 5.
2 sets:
5 overhead squats (building)
Metcon
Metcon (Weight)
RX
On a 32:00 clock:
From 0:00-18:00: E2MOM
For load:
Overhead squat
5-5-3-3-3-1-1-1-1-1
Perform 1 set every 2:00.
On a 32:00 clock:
From 0:00-18:00: E2MOM
For load:
Overhead squat
5-5-3-3-3-1-1-1-1-1
Perform 1 set every 2:00.
Rest 2:00
INTERMEDIATE
Same as Rx’d
BEGINNER
On a 32:00 Clock:
From 0:00-18:00:
For load:
Overhead squat
5-5-3-3-3-1-1-1-1-1
Perform 1 set every 2:00.
Rest 2:00
Metcon
Metcon (Time)
From 20:00-32:00:
For time:
Row 1,700/2,000 m
For time:
Row 1,700/2,000 m
INTERMEDIATE
Same as Rx’d
BEGINNER
From 20:00-32:00:
For time:
Row 1,000/1,300 m
Cool Down
:30 foam roll IT band/side
:30 foam roll quads/side