Monday 8/14/2017

Skill

3 sets of:

8 plate front squats + 5 plate press

15 band good mornings

5 overhead med ball toss - max height

 

Strength

Sport

Pause front squat + front squat

4x2+2 @ 70-75%

-Superset with-

Box jump 4x3 - tallest possible

 

Fitness

Pause front squat + front squat

4x2+2 @ 65-70%

-Superset with-

Box jump 4x3 - tallest possible


 

Life

Front squat

4x4 - same weight across; +5-10lbs from last week’s weight

-Superset with-

Box jump 4x3 - tallest possible

 

Metcon

Sport

AMRAP 12:00

10 front squats 135/95

40 double unders

10 TTB

 

Fitness

AMRAP 12:00

10 front squats 115/75

80 single unders

10 KTE

 

Life

AMRAP 12:00

10 front squats - choose load

80 single unders

15 Abmat sit ups