Monday 9/11/2017

Skill

3 sets of:

5 tempo goblet squats (5 sec. down/ 1 sec. Pause / 5 sec. up)

8 Bulgarian split squats (8L/8R) - unloaded or very light

3 broad jumps - max distance possible

 

Strength
 

Sport/Fitness

Back squat

Work up to 1x20 +5-10lbs. from last week’s working weight


Life

3x10 - heaviest possible; +5-10 lbs. from last week’s working weight



Metcon


Sport

AMRAP 9:00

9 deadlifts 185/125

11 10m shuttle sprints

Rest 2:00 then;

AMRAP 9:00

9 burpees

11 CTB pull ups

 

Fitness

AMRAP 9:00

9 deadlifts 155/105

11 10m shuttle sprints

Rest 2:00 then;

AMRAP 9:00

9 burpees

11 pull ups

 

Life:

AMRAP 9:00

9 deadlifts 185/125

11 10m shuttle sprints

Rest 2:00 then;

AMRAP 9:00

9 burpees

11 jumping pull ups