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11/7/2017-Workout of the Day

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 Warm-up: Coach Led Warm-up and Prep

 Strength- Split Jerk- 20 Minutes

5×3, use 95% of last week’s top set 

Workout- For Time:- TIME CAP: 15:00
Level 3/2/1

100 Double Unders, Taps or Singles
50 Wall Ball, 20/14, 14/10
75 Double Unders, Taps or Singles
40/30 Ring Dips, Box Dips or Push-ups
50 Double Unders, Taps or Single Unders
30 Bar Facing Burpees/Burpee/Burpee to Box
25 Double Unders, Taps or Single Unders
10 Shoulder-to-Overhead, 185/125,135/85,75/55

Extra Work- Back Squat

20 Paused Reps @ 90% of last week’s top set of 5-

If you did not perform last week’s back squats perform that workout here. You may accumulate the reps in any way but should keep all sets submaximal and technically sound. Slow eccentric, full three count pause not at the bottom, but right at parallel.