Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility
Impact/Focus: Back Squat
Work through the following sets/reps
Back Squat Week 2/Day 2
10 x 60%
8 x 70%
8 x 75%
8 x 80%
Post sets/reps to comments.
“Apple Bottom”
Complete as many rounds/reps as possible in 15:00 of
Run 200m
8 x DB Snatches (50/35lbs)
10 x Toes-2-Bar/K2E’s
15 x Air Squats
Post scores to comments.
Front Squat 75×5
“Apple Bottom”
30/K2E/pistols
2 rounds
Back squat 320 x 6
Front squat 230 x 5
Apple Bottom 2Rds 10:13 (60#)
Front Squat 115×5
“Apple Bottom”
40/T2B/pistols
4 rounds
“Front Squat” 125 x 6
“Apple Bottom” 4 rounds + 200m 40#DB, Squats
Kirby 140#sq 4 rounds
Sean 185/10 215/8 230/8 245/8 4 rounds
Front squat: 115×5
Apple Bottom:
3 rounds (35/t2b/pistols w 18″ box)