Monday
Warm-up
Warm-up
3 minutes Rowing Running Biking
Over All Dynamic Body Activation (wrist, front rack)
Over All Dynamic Body Activation (wrist, front rack)
"Tabata " Core Alternate 8 Sets of :
:20 BP situp
:10 Rest
:20 Plank hold
2 sets:
30 plate jumps
10 alternating spiderman stretches
20 lateral plate jumps
10 plate squats
SQUAT WARM-UP
3 sets:
5 pause KB front squats
– Use 2 KBs in the front rack.
Warm-up
FRONT SQUAT REVIEW
5x Hands-free front squat Use a PVC or BB arms above shoulders and slowly squat down with an upright torso.
5x Hands-free front squat Use a PVC or BB arms above shoulders and slowly squat down with an upright torso.
5x Front squat Lift the shoulders up into the bar on the descent.
5x Speed front squat
BUILD UP
3 sets:
5 front squats
– Rest 1:00 between sets.
MINI-ROUNDS
2 sets:
5/6-calorie row
4 front squats (workout weight)
Metcon
Metcon (Time)
RX 14:00
For time:
12-9-6-9-12:
Front squats (105/155 lb)
24-18-12-18-24:
Calorie row or Bike if not enough rowers
– 17-13-8-13-17 calories for women
For time:
12-9-6-9-12:
Front squats (105/155 lb)
24-18-12-18-24:
Calorie row or Bike if not enough rowers
– 17-13-8-13-17 calories for women
INTERMEDIATE
For time:
12-9-6-9-12:
Front squats (75/115 lb)
21-15-9-15-21:
Calorie row
– 15-10-7-10-15 calories for women
BEGINNER
For time:
12-9-6-9-12:
Front squats (55/75 lb)
12-9-6-9-12:
Calorie row
Finisher
Metcon (Weight)
EMOM 6:
3 front squats
– From floor or rack.
3 front squats
– From floor or rack.
Cool Down
2 set:
1:00 foam roll quads
1:00 couch stretch/side
1:00 foam roll quads
1:00 couch stretch/side
Goal.. All squats unbroken, every round.
Finish the 24-calorie row in 1:30 or less.
Slightly pace the row to better manage faster paces and larger sets on the squats.
Looking for athletes to challenge their leg stamina with more challenging efforts on two very redundant, lower-body movements.