Strength
Tempo Front Squat 10×3
10 sets
3 Tempo Front Squat (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (30X0)
-rest 60-90 between sets-
WOD
For Time:
45 Toes to Bar (S1: 60 Knees to Chest) (S2: 60 V-Ups)
60 Alt. Dumbbell Snatches (22.5/15 kg) (S1: 17.5/12.5 kg) (S2: 15/10 kg)
45 Toes to Bar
30 Kettlebell Swings (24/16 kg) (S1: 20/12 kg) (S2: 16/8 kg)
Score: Time
Accessory
“TheBox362 Mini-Pump – Glutes and Shoulders”
3-4 Rounds
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 1 minute between rounds-
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
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GYMNASTICS CLASS 20.30
STRENGTH
Every 1.30 minutes (8 sets)
10 Pendlay Row + 10 American KB Swings
30 EMOM
Narrow Grip Chin Ups (30 sec. max rep)
One Leg Diamond Push Ups (30 sec. max rep)
Wide Grip Pull Ups (30 sec. max rep)
V-Sit Ups (40 sec. max rep)
Jump Squats (30 sec. max rep)
Shoulder Tap Plank (40 sec. max rep)