Monday, 3/2

BASICS:

 

Every 3 minutes, for 12 minutes (4 sets):

  • Back Squat x 10 reps
  • (if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps)
  • Rest 20-30 seconds
  • Prone Plank Hold x 60 seconds

Three rounds for time of:

  • 20 Alternating Reverse Lunges with a Kettlebell
  • 20 Russian Kettlebell Swings
  • 20 V-Ups

 

PERFORMANCE

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

  • *Set 1 – 6 reps @ 65%
  • *Set 2 – 4 reps @ 75%
  • *Set 3 – 2 reps @ 80%
  • *Set 4 – 2 reps @ 85%
  • *Set 5 – 1 rep @ 90%

followed by…

One set of:

  • Back Squat x Max Unbroken Reps @ 80%

(athletes are allowed only one full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

 

For time:

  • 9 Thrusters (175/115 lbs)
  • 18 Toes to Bar
  • 7 Thrusters
  • 14 Toes to Bar
  • 5 Thrusters
  • 10 Toes to Bar

Everyone!

CORE: Tabata – Hollow to arch…20 sec Hold then 10 sec rest 8 rounds

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