Monday- September 16th

September 16, 2019

Weekly Warm-Up: 10 min. AMRAP

Two sets of: (or whatever time allows until 10 minutes after class starts)
Perform 30 seconds each of the following movements…
*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)
*Station 2 – Single Leg Hip Bridge 
*Station 3 – Squat w/plate held in front
*Station 4 – Side Plank Hold
*Station 5 – Russian Step-Ups

 

Today's Movement
 *Couch Stretch x 1:00 each

 

 

A. Tempo Goblet Squats 

4 x 3 @42X1

Build to heavy

*No more than 8-10 minutes on this so there is time for the WOD

 

 

B. “Last Legs”

Teams of 3, For Max Reps:

0:00 – 5:00 – Front Squats

5:00 – 10:00 – Row for Calories

10:00 – 13:00 – Rest

13:00 – 18:00 – Back Squats

18:00 – 23:00 – Bike for Calories

 

Squat Loads Increase Every 30 Reps:

Front Squats: (95/65), (115/80), (Max 135/95)

Back Squats: (135/95), (155/105), (Max 165/115)

 

 

C. Buy-Out

Quad Smash x 2:00 each

Glute Smash x 2:00 each

Straddle Stretch x 1:00

 

 

 

 

 

 

 

 

 

 

 

 

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