FOAM ROLL & ACTIVATION 

Foam Roll (~5:00)



MOBILITY

1.   PVC Pass Throughs - 1:00

2.  PVC Around The Worlds - 1:00/Side

3.  PVC Lat Stretch - 1:00

4.  Russian Baby Makers - 1:00

5.  KB Calf Smash - 1:00/Side


GENERAL WARM-UP

3 Rounds:

10 Box Step-Overs

8 Russian Kettlebell Swings

6 Burpees


MOBILITY VIDEOS

https://www.youtube.com/watch?v=2T1r_ciLQn0


https://www.youtube.com/watch?v=6TQ4_eM_HNoo


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


https://www.youtube.com/watch?v=7m7pOvQP4h4


https://www.youtube.com/watch?v=zYVZCIS8hsg

11/15/2021 - Strength Front Squats

Take 15 Minutes to build to a heavy 1 rep front squat
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1 Set For Reps: 


Max Strict Pull-ups

I Got Options

[On the 0:00]

9-6-3:

Power Snatches 115 / 85 lb 

Burpee Box Jump Overs (24"/20")


[On the 10:00]

12-9-6: 

Power Snatches 95 / 65 lb 

Box Jump Overs (24"/20")


[On the 20:00]: 

15-12-9: 

Power Snatches 75 / 55 lb 

Bar-Facing Burpees



Score is sum of all totals


- PART 1: Steady singles on the bar. Push the pace on the box. 


- PART 2: Hold on for sets on the bar. Pace the box jump overs in a way that will allow you to maintain big sets on the bar.


- PART 3: Hold on for sets on the bar again. Pace the bar facing burpees in a way that will allow you to maintain big sets on the bar.


- TRANSITIONS: Lots of transitions in this workout. See how quickly you can start each station each round. Challenge yourself to avoid getting chalk unless it's absolutely necessary.

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Comments

Mandy Booth

Mandy Booth 2 months ago / Reply

11/15/2021 - Strength Front Squats:
Notes: 160

Mandy Booth

Mandy Booth 2 months ago / Reply

I Got Options: 20:39
Notes: 65lb 60lb 55lb

Joel Sova

Joel Sova 2 months ago / Reply

I Got Options: 14:58

Connie Kim

Connie Kim 2 months ago / Reply

I Got Options: 27:48
Notes: 65#, 20” burpee box step overs; 55#, 20” box step overs; 50#, burpee step over bar- time is with rest incorporated into first 20 minutes.

Connie Kim

Connie Kim 2 months ago / Reply

11/15/2021 - Strength Front Squats:
Notes: 125#

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