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Good Friday

14 Apr Posted by in Uncategorized | Comments

Only one Class today, 9;30 am !

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Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: None.

Strength: 7×2 back or box squat – 14 of 15, same weight across, approximately 90 – 100% of max for back squat, 75 – 90% of your back squat max for box squats)

Super Set: 7×4 single arm ring row, “across,” scale to the same challenge

Metabolic Conditioning: “Wicked Sand”

In 7 minutes

Row 40 calories

then max rounds

40′ bear crawl
12 single arm overhead squats
12 box jumps

Performance: 30/45, 20/24″
Athletic: 20/30, 18/20″
Health: 10/15, 12/18″

Scaling Guide: 3 – 6 rounds.

Scale Up: 35/55lb kb, 24/30″ box

Compare to: NEW WORKOUT

Optional ‘Cash Out’: 16 suitcase lunge steps, 25 cal row, 3 rounds

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