Monday 12/09/2024
WARM-UP
1 ROUND
40 Line Hops Forward/Backwards
40 Line Hops Lateral
20 Shoulder Taps + 10 Scap Push Ups
10 PVC Pass Throughs
10 Air Squats
Into…
1 ROUND
60 Single Unders
10 Up Downs Over Bar
8 Snatch Grip Behind the Neck Strict
Press
5 Tempo Overhead Squats OR Front
Squats (31X1)
Into…
1 ROUND
60 Single Unders OR 30 Double Unders
8 Burpees Over Bar
5 Overhead Squats OR Front Squats
STRENGTH (PERFORMANCE)
10-8-6-4 Overhead Squat*
Overhead Squat for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 2 reps
STRENGTH (FITNESS)
10-8-6-4 Front Squat*
Front Squat for load:
#1: 10 reps
#2: 8 reps
#3: 6 reps
#4: 4 reps
WORKOUT (PERFORMANCE)
AMRAP x 9 MINUTES
20 Double Unders
10 Burpees Over Bar
5 Overhead Squats (135/95)
(Score is Rounds + Reps)
KG BB: (60/42.5)
WORKOUT (FITNESS)
AMRAP × 9 MINUTES
40 Single Unders
10 Burpees
5 Front Squats (135/95)
(Score is Rounds + Reps)
KG BB: (60/42.5)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
:30 Lat/Prayer Stretch on Box
5/5 SLOW Single Leg Box Squats
10/10 Ankle Distractions*
*Keeping the whole foot on the ground & facing the box, drive the knee forward towards the box. After each rep, pull the foot slightly away from the box. If you get to the point where the knee can’t touch the box without the heel coming off the ground, you have gone too far.
-Rest as Needed b/t Sets-