Tuesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation Front Rack
Over All Body Activation Front Rack
Then "Tabata " Core Alternate 8 Sets of:
:20 Flutter Kicks
:10 Rest
:20 Bird dog
PARTNER UP
1 set:
1:00 on a machine
1:00 alternating Spiderman stretch
1 set:
1:00 on a machine
1:00 air squats
1 set:
1:00 on a machine
1:00 bottom of counter-balance squat hold
FRONT SQUAT PROGRESSION
3 front-squat initiations Elbows up push back
3 above-parallel front squat Hold just above parallel
5 front squats push up into the bar at the bottom of the squat.
5 front squats
FRONT SQUAT WARM-UP
2 sets:
3 front squats build to starting weight.
Metcon
Metcon (Weight)
RX
On a 20:00 clock: (E2MOM style)
10 rounds:
3 front squats %50 of 1rm building with mechanics
1:00 calories on any machine
– Increase front squat load as desired.
On a 20:00 clock: (E2MOM style)
10 rounds:
3 front squats %50 of 1rm building with mechanics
1:00 calories on any machine
– Increase front squat load as desired.
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
Finisher
Metcon (Time)
On a 3:00 clock:
Max-effort plank hold
– Rest as little as possible/try to go unbroken.
– Add load for athletes who can perform 3:00 unbroken.
Max-effort plank hold
– Rest as little as possible/try to go unbroken.
– Add load for athletes who can perform 3:00 unbroken.
Cool Down
2 sets:
1:00 quadriceps foam roll
1:00 saddle stretch
1:00 quadriceps foam roll
1:00 saddle stretch
Prioritize lifting heavier in today’s workout. Athletes can push the calories on the machine they use but this shouldn’t fatigue them so badly that it affects their ability to lift well.
Athletes will be lifting from a rack in today’s workout.
Have athletes start around 50% of their 1-rep max and build slowly throughout the 10 rounds.
Advise athletes to hold a consistent amount of calories on the machine each time. A good goal is anywhere from 14-20 calories each time.
Athletes should have about :20-35 between rounds to change weights if needed.