Friday – June 2

GROUP FIT

WARMUP

1:00 Slow Bike or Row
6 Spidermans + 6 Russian Baby Makers
1:00 Slow Bike or Row
10 Wall Squats
1:00 Slow Bike or Row
1:00 couch stretch each leg

ACTIVATION

3 Rounds:
Down and back Farmers Carry
10 Cossack Squats (5 Each Side)

WORKOUT

“QUATTRO” – 22 min cap
4 Rounds:
21/18 Calorie Row
18 Box Jumps
15 Kettlebell Swings (53/35)
12 Burpees

 

ACCESSORY STRENGTH

FRONT SQUAT
Building to a Heavy Single for the day.
On the 0:00… 3 Reps @ 45% of 1RM Front Squat
On the 1:00… 2 Reps @ 50% of 1RM Front Squat
On the 2:00… 1 Reps @ 60% of 1RM Front Squat
On the 3:00… 3 Reps @ 50% of 1RM Front Squat
On the 4:00… 2 Rep @ 55% of 1RM Front Squat
On the 5:00… 1 Rep @ 65% of 1RM Front Squat
On the 6:00… Rest
On the 7:00… 1 Rep @ 70% of 1RM Front Squat
On the 8:00… 1 Rep @ 75% of 1RM Front Squat
On the 9:00… 1 Rep @ 80% of 1RM Front Squat
From Minutes 10-20… build to a heavy single for the day.

RECOVERY BIKE/ROW
4 Rounds:
3:00 Recovery Row + 15 GHD Sit-Ups
Conversational pace. No score or time.

By | 2017-06-01T21:05:14+00:00 June 1st, 2017|Whiteboard|0 Comments

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