2.18.2019

 In Workout of the Day

Warm Up

Jumprope 2 minutes

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Front Squat x 5 (45/35lbs)
  • Burpee Broad Jump x 3
  • Row 150m (No Straps)

Workout of the Day

Performance 

A. Front Squat – Test 1RM

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

Rest 2 minutes between.

B. EMOM for 20 (4 Sets)

  • Min 1 – Row max Cals in 45 seconds
  • Min 2 – Alt DB Snatch (50/35lbs) x max reps in 45 seconds
  • Min 3 – Wallball x max reps in 45 seconds
  • Min 4 – Double Under x max reps in 45 seconds
  • Min 5 – Rest

GPP

A. 4 Sets

  • A1: DB Front Squat x 8-10 – Rest 60 seconds
  • A2: Hi/Lo Plank x 30-45 seconds – Rest 60 seconds

B. EMOM for 20 (4 Sets)

  • Min 1 – Row max Cals in 45 seconds
  • Min 2 – Alt DB Snatch (50/35lbs) x max reps in 45 seconds
  • Min 3 – Wallball x max reps in 45 seconds
  • Min 4 – Double Under x max reps in 45 seconds
  • Min 5 – Rest

 

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