Monday October 1

Strength

Back Squat Isometric Phase (Last week)

• 3-3-3-3-3
• Normal decent, 3 sec pause in the bottom under tension

W.O.D

“Wasabi”

• For Time: 1000 Meter Row or 70/50 Calorie Assault Bike

  40 Pull-ups

  30 Front Squats (135/95)

  20 Barbell Facing Burpees

  • 15min time cap.

  
  Open 135/95

  Performance 115/75

  Fitness 95/65, burpees

 

Recovery/Post Work

Alternating OTM x 12:

Odd Minutes – 15  Sit-Ups

Even Minutes – :45 for Max Push Ups or Strict HSPU

 

TEEN

Dumbbell Push Press 10-10-10

Building over 3 sets, stay smooth and fast.

 

“Closeline”

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

4 Push Presses (115/80)

4 Toes to Bar

4 Box Jump Overs (24/20)

….

Up by (2) reps until the finish.