Wednesday
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation, hips, shoulders
Over All Body Activation, hips, shoulders
Then "Tabata " Core Alternate 8 Sets of:
:20 Russian Twist w BP
:10 Rest
:20 Sit-Ups w BP
EMOM 8:
Min. 1- :45 rowing/biking
Min. 2- :45 air squats
Min. 3- :45 rowing/biking
Min. 4- :45 prisoner squats
Min. 5- :45 rowing/biking
Min. 6- :45 squat therapy
Min. 7- :45 rowing/biking
Min. 8- :45 goblet squats
FRONT SQUAT PROGRESSION
3 BB front-squat initiations
3 BB above-parallel front squats
5 BB front squats (pause in the hole)
Warm-up
Warm-up
4 sets
Set 1: 10 reps with the empty bar
Set 2: 5 reps at roughly 40-50% of 1-rep max
Set 3: 5 reps at roughly 50-60% of 1-rep max
Set 4: 3 reps at roughly 60-70% of 1-rep max
Set 1: 10 reps with the empty bar
Set 2: 5 reps at roughly 40-50% of 1-rep max
Set 3: 5 reps at roughly 50-60% of 1-rep max
Set 4: 3 reps at roughly 60-70% of 1-rep max
Weightlifting
Front Squat (16 Min E2MOM 8 sets for load: 2reps)
Finisher
Metcon
Post-workout: For Quality
2 sets:
20 banded side-steps (moving right)
20 banded good mornings
20 banded side-steps (moving left)
10 single-leg glute bridges/leg
2 sets:
20 banded side-steps (moving right)
20 banded good mornings
20 banded side-steps (moving left)
10 single-leg glute bridges/leg
Cool Down
Accumulate
2 sets:
:30 frog stretch
:30 couch stretch/leg
2 sets:
:30 frog stretch
:30 couch stretch/leg
Athletes should perform all sets between 75-100% of their 1-rep max.
Athletes should rest at least 2:00 between each set.
Have athletes either build to a new 2-rep max or stay at a heavy weight across all 8 sets