MONDAY 12-30-19

NEW YEARS EVE & NEW YEAR SCHEDULE WILL BE MODIFIED

DEC 31 TUESDAY there will be no 4:30 & 5:30 classes

JAN 1st WEDNESDAY ALL CLASSES CANCELLED

THIS IS A DELIAD WEEK JAN 2nd Full Volume Training Resumes.

Warm up

2-Rounds

500 Meter Row

40 Seconds Spiderman

30 Seconds Samson Stretch

20 Air Squats

10 Lateral Box Step-ups (5 Each Leg)

Mobility or group stretch

Medicine Ball Thoracic Opener: 2-3 Minutes

Pigeon Pose: 2-Minutes Each Side

Lats Foam Roll: 1-Minutes Each Side

Strength

PREP TEMPO Back squats

Take 5-7 Set to Build to Opening 60%

Tempo Back Squat

5 Sets:

1 Tempo Back Squat

2 Back Squats

Tempo:

• 5 Seconds Down

• 1 Second Pause

• Regular Stand

Set 1: 60%

Set 2: 65%

Sets 3-5: 70%

NOTES

• On our 3 total back squats, the first rep will be at a controlled tempo, while the last 2 are completed at a normal speed

• Tempo: 5 Seconds Down, 1 Second Pause, Regular Stand

• This tempo helps us focus on positioning, improve body awareness, and build strength

• These percentages are based off your 1RM Back Squat

WOD

AMRAP 20:

20 Wallballs (20/14)

20 Hang Power Snatches (95/65)

20 Box Jumps (24/20)

20 Front Squats (95/65)

200 m run

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