Tuesday- April 3rd

April 3, 2018

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements:

           *Calf Stretch

             *Quad Pulls

  

 

A. Front Squat

5 x 5 @ about 60-70% of 1RM

 

 

B. “Down Under”

3 Rounds:

30 Double-unders (50 Single-unders)

15 Wallballs (20/14#)

2 Min. REST

2 Rounds:

30 Double-unders (50 Single-unders)

15 Wallballs (20/14#)

1 Min. REST

1 Round:

30 Double-unders (50 Single-unders)

15 Wallballs (20/14#)

 

Score is total time (including rest)

 

The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press) at a light load that allows for extended duration of the movement. This creates a highly powerful metabolic stimulus, especially when combined with jump rope.

 

 

 

C. RECOVER YOUR JUMPING CALVES

 

 

 

 

 

 

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