Tuesday 01-09-18 S

Monday, January 8, 2018

Warm Up: 

Foam Roll- general maintenance 

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125/100 Meter Row 

60 Secs Frog 

125/100 Meter Row 

60 Secs Hip Flexor  

125/100 Meter Row 

120 Secs Banded Distractions (front rack focus)  

125/100 Meter Row 

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Grab BBs and set up racks & WBs 

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3 Sets of Rack:  

5 Empty Barbell Pause Front Squats  @ 2 Secs 

5 Wall Balls @ Workout Weight 

- set 1 @ 9/8 ft, set 2 @ 10/9 ft, set 3 @ 11/10 ft   

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Skill Work: 

Burpee Broad Jumps 

Front Squats 

Workout: 

27 Minute Running Clock: 

10 Sets @ Walking Pace:  

10 Extra High Wall Balls @ 11/10 ft Targets  

6-8 Burpee Broad Jumps (ideally cover gym length) 

1 Front Squats @ build to a tough single    

- take the front squat off a rack and partner up    

- hit some doubles and triples on the lighter loads  

 

Score: heaviest front squat single 

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