11.16.2015

Warm Up

Jumprope 3 minutes

Group Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Workout of the Day

A. Front Squat – 1RM

When building in the Front Squat, use the following reps and percentages:

  • Set 1 – 5 reps @ 65-70%
  • Set 2 – 3 reps @ 70-75%
  • Set 3 – 2 reps @ 80-85%
  • Set 4 – 1 rep @ 90-95%
  • Set 5 – test 1RM
  • Set 6 – (Optional) exceed set 5

B.  Open Workout 13.3

Complete as many rounds and reps as possible in 12 minutes of:

  • Wallball x 150 (20/14)
  • Double Under x 90
  • Muscle Up x 30 OR Burpee Pull Up

C. 3 Sets

  • Couch Stretch x 60 seconds per
  • Powell Raise x 8-10 per @ 3010

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