Wednesday
Warm-up
Warm-up
2 Sets*
10 Banded Clam Shells
10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards)
10 Banded Clam Shells
10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards)
Into….
2 Sets
10 Groiners
10 Banded Pull-Throughs **
10 Barbell Kang Squats
30 Singles → 30 Double Unders/Attempts
* Wrap a light band around the knees
** Band is wrapped around the bottom of the rig. Athletes face against the band and pull the band through the legs. (Think KB Swing)
Strength
Metcon (Weight)
3 SETS FOR QUALITY*
5 Tempo Back Squat (21X1, Heavy)
10 Russian KB Swings (Heavy)
1:00 Glute Bridge Hold
5 Tempo Back Squat (21X1, Heavy)
10 Russian KB Swings (Heavy)
1:00 Glute Bridge Hold
*Same weight across all 3 sets.
(Score is Back Squat Weight)
Workout
Metcon (Time)
FOR TIME
45 Back Squats (185/135)|(135/95)*
45 Back Squats (185/135)|(135/95)*
*Option to come from the rack.
**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35)|(35/26) + 30 Double Unders.
(Score is Time)
KG BB: (85/60)|(60/42.5)
KG KB: (24/16)|(16/12)
Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs
5:00 Foam Roll Legs
(No Measure)
