January 17, 2020

January 17, 2020

1/17/20

Warm-up
Warm-up
Calves Foam Roll: 1-2 Minutes Each Side

Child’s Pose on Box: 2 Minutes

Kneeling Split: 1-2 Minutes Each Side(Frog Pose)

ACTIVATION
3 Rounds
1 Minute Bike
10 Lateral Box Step-ups (Each Side)
10 PVC Pass Throughs
10 PVC Overhead Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Weightlifting
Front Squat (Weight)
On the Minute x 9:
On the 0: 1 Front Squat @ 81%
On the 1: 1 Front Squat @ 84%
On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%
On the 4: 1 Front Squat @ 87%
On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%
On the 7: 1 Front Squat @ 90%
On the 8: 1 Front Squat @ 93%

-We’re building 3% across all lifts from last week
-Percentages are based off your 1RM Front Squat

Metcon
Metcon (Time)
3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike Erg or 70/50 Cal Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Bike Erg or 70/50 Cal Row

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

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