Monday- September 16th

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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