Wednesday, 4/1 – April Fool’s!

Cash in…2x 400 90 seconds rest

 

Basics:

Every 2 minutes, for 16 minutes (8 sets):

  • Back Squat
  • *Set 1 – 8 reps
  • *Set 2 – 8 reps
  • *Set 3 – 6 reps
  • *Set 4 – 6 reps
  • *Set 5 – 4 reps
  • *Set 6 – 4 reps
  • *Set 7 – 2 reps
  • *Set 8 – 2 reps

Build in load every set…but make each set challenging.

 

Every 4 minutes, for 20 minutes (5 sets):

  • 20 Wall Ball Shots
  • 20 Box Jump-Overs or Step-Overs

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

Tabata: 20 seconds of Hollow Rocks or Holds; Rest 10 seconds

 

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 @ 85%
  • *Set 4 – 2 reps @ 90%
  • *Set 5 – 1 rep @ 95%

followed by…

Every 3 minutes, for 6 minutes (2 sets):

  • Back Squat x 1 rep @ 101+%

Every 4 minutes, for 20 minutes (5 sets):

  • 25 Wall Ball Shots (20/14 lbs)
  • 50 Double-Unders

Note times for each set, and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

Tabata: 20 seconds of Hollow Rocks or Holds; Rest 10 seconds

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