FOAM ROLL & ACTIVATION
Foam Roll (~5:00)


MOBILITY
1.  Active Spiderman - 1:00/Side
2.  Down Dog - 1:00
3.  Banded Lat Stretch - 1:00/Side
4.  Banded Tricep Stretch - 1:00/Side
5.  Calf Stretch On Post - 1:00/Side

GENERAL WARM-UP
3 Rounds:
200m Row
3 Strict Pull-Ups
4 Kettlebell Swings
5 Box Step-Overs

 MOBILITY VIDEOS
https://www.youtube.com/watch?v=Vaco79moFgk

https://www.youtube.com/watch?v=WM7zChJKiQk

https://www.youtube.com/watch?v=SKvaqHjASWM

https://www.youtube.com/watch?v=wG-yvIREJfc

https://www.youtube.com/watch?v=oTe0QhMU6zA 

11/1/2021 - Strength Back Squat

Back squats 



10 Minutes to build to a heavy 1 Rep squat


then: 2 sets of max reps @ 75% of 1 rep

Add Score

Half hour power shower

AMRAP 30:

Max Meter Row (scorem is total meters rowed)

Every 5 Minutes [Starting at 0:00]
5 Burpee Chest To Bar Pull-Ups
10 Hang Power Snatches 95 / 65 lb
15 Box Jump Overs (24"/20")

- The goal of this workout is to spend the most time possible on the rower.

- Look to move urgently through the burpee pull-ups, hang power snatches, and box jump overs to get back to accumulating meters on the rower.

- Once on the rower, find a steady pace you can hold until the next 5 minute mark hits.

- Fast transitions in and out of the rower. Have the "just start" mentality on this one.
Add Score

Comments

Mike Roberts

Mike Roberts 2 months, 1 week ago / Reply

Half hour power shower: 3388 reps
Notes: 50lb DB snatches

Anne Fowler

Anne Fowler 2 months, 2 weeks ago / Reply

Half hour power shower: 2738 reps
Notes: 35#, step ups.

Scott Geiger 2 months, 2 weeks ago / Reply

Half hour power shower: 3600 reps
Notes: 5 burpee chest to bar pull ups, 10 hang power cleans @95, 15 box jump overs 24”

Connie Kim

Connie Kim 2 months, 2 weeks ago / Reply

Half hour power shower: 1884 reps
Notes: 5 Burpees to 5 horizontal purple banded pull ups; 55# hang power snatches; 20” box step overs

Connie Kim

Connie Kim 2 months, 2 weeks ago / Reply

11/1/2021 - Strength Back Squat:
Notes: 195#; 145# for 5 max reps

Stacy Rowe

Stacy Rowe 2 months, 2 weeks ago / Reply

Half hour power shower: 2409 reps
Notes: 55# barbell, jumping pull-ups, box step overs

Stacy Rowe

Stacy Rowe 2 months, 2 weeks ago / Reply

Half hour power shower: 2409 reps
Notes: 55# barbell, jumping pull-ups, box step overs

Stacy Rowe

Stacy Rowe 2 months, 2 weeks ago / Reply

11/1/2021 - Strength Back Squat:
Notes: #165

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.