Strength
Thursday, June 23rd, 2022
General Warm-Up
Warm-up (22 minutes)
2 rounds
200m run
1 storage building length (long side) lunges
200m run
1 storage building length (short side) duck walks
5 minutes demo and form check
squat to med ball 3-6 reps
squat hands behind the head squat to med ball 3-6 reps
pvc pipe back squat to med ball 3-6 reps
2 rounds
200m run
1 storage building length (long side) lunges
200m run
1 storage building length (short side) duck walks
5 minutes demo and form check
squat to med ball 3-6 reps
squat hands behind the head squat to med ball 3-6 reps
pvc pipe back squat to med ball 3-6 reps
Strength
Every 1:45 minutes on the minute x 5 rounds
back squat x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will creep close to your 5 rep max.
back squat x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go the weight will creep close to your 5 rep max.
WOD
Workout Format
10 rounds (13 minute cap)
10 wall balls
10 pull-ups
*the goal is to build endurance in these two movements so pick a weight and level you can do these in about a minute per round.
10 wall balls
10 pull-ups
*the goal is to build endurance in these two movements so pick a weight and level you can do these in about a minute per round.