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Training for Tuesday, June 5th

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Warm Up
Group Circle
Partner Hollow Rocks
2 Rounds
8 Air Squats with jump squat on last rep
8 Up Downs
8 Beat Swings (hollow-arch) on pull up bar

Leg Strength
Back Squats
16:00 to build to a heavy set of 5
*take 2:00-2:30 rest between heavier sets.  Target should be 85% of your 1 Rep Max

Workout of the Day
13:00 AMRAP
8 Burpees Over 45# Plate (comp 2 x 45# Plates)
12 Toes to Bar
16 Hollow Tucks
*Burpees should be “plate-facing” and should jump all the way over the plate on each rep

Cardio CrossFit (7am, 4pm)
26:00 AMRAP
10 Bar Facing Burpees
5 Back Squats 135/95
15 Toes to Bar
5 Back Squats 135/95
20 Hollow Tucks
5 Back Squats 135/95

Cool Down
10 Scorpions
1:00 Quad Foam Roll each leg
1:00 Couch Stretch each leg