Monday141116

Fitness Performance Strength Work

Back/Front Squats- Pick the one you feel needs the most work.

4 × 6 – 1 ¼ Squat with 4 count lower

(Squat down, come up ¼, return down to depth and then stand up. This is 1 rep)

***start first set at about 50% and work up accordingly from there***

 

Fitness Performance Workout

EMOM for as long as possible complete the following:

5 x box jumps

2 x Wall balls, increase wall balls by 2 reps each minute.

 

EG-

Min 1 – 5 x BJ + 2 x WB,

Min 2 – 5 x BJ + 4 x WB,

Min 3 – 5 x BJ + 6 x WB

 

Box Jumps (24/20”)

Walls Balls (20/14#)

 

Score= Total Rounds + Reps.