Tuesday-Performance
Warmup-3×5 Tempo Back Squats 33×1 *Start w/bar and go up a little on the next sets
*Alternate squats w/ Banded Glute Activation, High Step Overs, and Box Hamstring Curls
A) Back Squat “Die Sets”
*Compare to 2/6/18
*If you hit under 15 reps then stay at same weight and beat your score
*If you hit over 15 reps increase weight and shoot for 15-25 reps
Warmup sets-8 reps @50% goal weight slow controlled pause squats
then, hit 6 reps @75% goal weight speed squats
then, hit goal weight for max reps
B) UB Wall Balls: For Time
21-18-15-12-9-6-3
21-18-15-12-9-6-3
*8 min cap
C) Complete 60 Ring Dips For Time
Sets of 5 to 20 reps
Sets of 4 to 36 reps
Sets of 3 to 51 reps
Sets of 2 to 61 reps
Sets of 1 to 66 reps
*10 min cap
Tuesday-Fitness
Warmup-3×5 Tempo Back Squats 33×1 *Start w/bar and go up a little on the next sets
*Alternate squats w/ Banded Glute Activation, High Step Overs, and Box Hamstring Curls
A) Back Squat “Die Sets”
*Compare to 2/6/18
*If you hit under 15 reps then stay at same weight and beat your score
*If you hit over 15 reps increase weight and shoot for 15-25 reps
Warmup sets-8 reps @50% goal weight slow controlled pause squats
then, hit 6 reps @75% goal weight speed squats
then, hit goal weight for max reps
B) UB Wall Balls: For Time
21-18-15-12-9-6-3
21-18-15-12-9-6-3
C) Complete 60 Parallette/Stationary Dips or Push ups For Time
Sets of 5 to 20 reps
Sets of 4 to 36 reps
Sets of 3 to 51 reps
Sets of 2 to 61 reps
Sets of 1 to 66 reps