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Monday 09.28.2020

POSTED ON September 27, 2020

Monday | 09.28.2020

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Warm Up: Min 0-15
 
**Movement Prep/Activation and Increasing Heart Rate**
2-3 sets (8 mins max)
1 min bike (30 sec easy/30 sec moderate)
30 single unders
10 sec bar hang
3 inchworms+stepback lunge (left/right)
 
**Strength Prep**
3 sets
3 Tempo Front Squats (3 secs down, 3 sec Pause, Explode Up)
* Start very light and add weight each set but keep it light and controlled)
– into –
Allow athletes a few minutes to warm up to starting weight
 
* Prior to the Strength, after the warm up, use 2-3 sets to warm up to opening weight.
Example:
3-5 reps @50%
2-3 reps @60%
2 reps @70%
 
Strength: Min 15-30
 
10:00 to establish a 1RM of Front Squats
 
**Workout Prep**
1 Set
30 Sec. Bike (Workout Pace)
20 Double Unders (or singles)
50ft Farmer Carry (moderate weight)
20 Double Unders
30 Sec. Bike (fast)
Workout: Min 30-50
 
* Target time: 9-11 minutes
* Time cap: 15 mintues
 
For Time:
500/400m Row (OR 1000/800m bike erg OR 30/24 Calorie Assault Bike)
100 double unders
200ft Farmer Carry (100s/70s)
100 double unders
500/400m Row (OR 1000/800m bike erg 30/24 Calorie Assault Bike)
 
* The Scaling aim is for athletes to move comfortable and stay within the target time frame.
* Scaling option
* For Time:
300/250m Row (OR 600/500m bike erg OR 20/15 Calorie Assault Bike)
100 single unders
200ft Farmer Carry (70s/50s)
100 single unders
300/250m Row (OR 600/500m bike erg OR 20/15 Calorie Assault Bike)
 
Accessory: Min 50-60
 
For Time:
50 V-ups
 

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