Strength
Box Squat 8 x 3 @60%, every 60s
Coach call warm up sets: 4×3, every 60s, building to 60%
Intent: Final week of Box Squats. This week we are performing all sets for speed. This should be fast paced and not take longer than 15 minutes to complete.
Intent: Final week of Box Squats. This week we are performing all sets for speed. This should be fast paced and not take longer than 15 minutes to complete.
Metcon
40-30-20-10
Box Jumps w. step down (24,20)
DB Renegade Rows (55,35)
Calorie Bike or Row
*100 Ft. Single-Arm Farmer Carry after each round
L2: (20,15)
L1: (Alt. Step-ups)
25:00 Cap
*Athlete choice for DBs on Renegade rows if they are choosing a weight other than the Rx weight.
Box Jumps w. step down (24,20)
DB Renegade Rows (55,35)
Calorie Bike or Row
*100 Ft. Single-Arm Farmer Carry after each round
L2: (20,15)
L1: (Alt. Step-ups)
25:00 Cap
*Athlete choice for DBs on Renegade rows if they are choosing a weight other than the Rx weight.
Intent: Pacing today should be slow! Around 60-70%. Partner Up and split reps if you have trained x3 this week or planning to complete Fridays Open WOD.
Finisher
Coach led mobility
$ Out
Hollow Hold: Reverse Tabata