A.
Back squat wave
Wave 1: 5-3-1
Wave 2: 5-3-1
-1st set of 5 try starting around 70-75%.
-Increase each set, increase each wave.
B.
3 Rounds:
15 Box jumps (24”/20”)
800 meter Run
20 Alt. Front to back Lunges (holding a wall ball or slam ball in hug position)
Rx: 25/20
D2: 20/14
D3: 15/10
Front to back lunge:
Lunge forward w/ R and back w/ R = 1 rep
Lunge forward w/ L and back w/ L = 2 reps
…and so on until you complete 20 reps.
A.
Every 5 minutes for 20 minutes:
Run 400 meters
Bike 20 Calories
B.
3 Rounds:
1 minute AbMat Sit-ups
45 second Plank
30 second Hollow Hold
REST 45 seconds
*Do as a class workout, use the timer and try your best to maintain the plank and hollow hold! Score is your total sit-ups.
A.
EMOM x 12:
Evens - Sumo DeadLifts x 6 reps
Odds - Ring Push-ups x 10-12 reps
D2: Regular Push-ups
B.
-Teams of 2-
For time:
30 Bench press (185/85)
60 DeadLifts (225/155)
150 Calorie Row or Bike
60 DeadLifts
30 Bench Press
A.
EMOM x 10:
Hang Power Clean x 1 rep (building)
B.
For time:
27-21-15-9
Pull-ups
Calorie Row or Bike
Hang Power Clean (115/75)
A.
Tempo front squats 5x5 (3 sec. negatives)
*Start @ 55-60% of 1RM
B.
12 minute running clock…
3 rounds:
10 Push Press (135/95)
25 Air squats
75 Double-unders
In the time remaining complete AMRAP of:
Wall balls (20/14)