Thursday 06.13.2019

Announcement: Our Next On-Ramp Start Dates and Course Infofor Sign-up: learn more by clicking HERE.

Warm-up Drills
I. Run 400m
or
Jump Rope 2:00
II. 2 Rounds of
5 x Push-ups/Scaled Push-ups
10 x Air Squat (Squat Therapy)
10 x Tuck-ups/V-ups
III. Mobility, Dynamic Drills & Yoga Poses

Impact/Focus: Back Squat Triples Every 2:00
Against a 15:00 running clock, warm up as needed before building to a heavy triple for Back Squat.

Back Squat Warm-up Sets x 3 reps each, climb to 70% of a 1 rep to begin the following workload.

Back Squat 3-3-3-3-3 (climb weight as able)

Notes: Box Squat set-up and drills to emphasize form and balance in the Back Squat movement will be applied through warm-up and applied training.

Post loads to comments.

“Liger Stripes”
7 Rounds for time of
30 x Double-unders
10 x Ring Push-ups

Notes: Scaling today for Push-ups and Single-unders will be 1:1 and 2:1 (10 reps scaled, 60 reps scaled).

Rest 3:00 before moving into Skill & Accessory Training

Skill Development & Accessory Training
5 Rounds for quality of
Max Reps x Strict Toes-2-Bar/Knees-2-Elbows/V-ups

Notes: Ensure a negative, if possible is controlled during these movement sets. Kipping should only be utilized during the last two sets as determined by individual capacity for the workload. Smooth is fast, ninjas.