Friday 11/22/19

Warm up

3 Rounds:

30 Seconds Each:

1. Easy-Moderate Row

2. Spiderman + Reach

3. Lateral Box Step-ups

4. Russian Kettlebell Swings (Light Weight)

5. Air Squats

Primer

3 Sets For Quality:

10 Cossack Squats

10 Waiter Squats

*5 Reps Each Side

• First of two iterations, next being a week from today.

• Let’s set the baseline today for this set with our best movement. We can increase the loading next week.

STRENGTH

Tempo Front Squat (Week 1 of 2)

On the Minute x 9:

1 Tempo Front Squat

Tempo:

• 5 Seconds Down

• 2 Second Pause

• Aggressively Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

• Going on the clock for this front squat strength and positioning work

• We’ll work through 3 sets of 3 at different percentages of your 1RM front squat (60-68%)

• This is week 1 of 2 for this progression

• The goal is to stick to the tempo on each set, which is:

* 5 Seconds Down

* 2 Seconds Pause

* Aggressively Stand

• The tempo is ultimately more important than the weight on the bar – so adjust as needed to stick to the pace

• These reps come from the rack, with a new set starting every minute for 9 minutes

WOD

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Hang Clean & Jerks (50/35)

1 Minute Calorie Row

1 Minute Rest

GENERAL

• In this “Fight Gone Bad” style workout, you’ll work for 5 minutes before resting for 1

• Looking to choose weights that allows you to complete around 15-20 reps at each station during the workout

• This works out to 75-100 reps each round

• Score is total reps across the 3 rounds

Midline

3 Sets For Quality:

:20 Second L-Sit

:30 Second Wall-Facing Handstand Hold

:40 Double Kettlebell Static Squat

Rest as Needed Between Sets

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