by  in WOD Leave a Comment

Wednesday November 28

Strength

“Gainz Day”

0-10min (5 sets)

Every 2min  3 Back Squat Tempo (3 sec down 3-sec pause 3-sec up)

Example: 5 set’s building 125-145-165-175-185

–10-12 REST–

12-24min (6 sets)

Every 2min Back Squat (starting with the last weight Ex: 185lb, climb each set )

5-4-3-2-2-2 reps

Example: 185 x 5 – 195 x 4 – 205 x 3 – 215 x 2  225 x 2 – 235 x 2

–24-26 REST–

26 – 36min DELOAD

Every 2min  3 Back Squat Tempo (3 sec down, 3-sec pause, 3-sec up)

You MUST start at your heaviest “tempo” first then decrease weight each set. Example: 185-175-165-145-125

 

(AFTER CLASS) RECOVERY 

Can be done on bike or rower:

A)EMOM10

10-9-8-7-6 (each)

Calories on Bike/Rower (Bike is preferred)

Burpees

B) EMOM5

5-4-3-2-1

Calories on Bike/Rower (Bike is preferred) + Burpees ← same minute

 

Melinda MettenWednesday November 28

LEAVE YOUR COMMENT