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Monday 11.23.2020

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Warm-up Drills
I. Jumprope or Row x 2:00
II. 2 Rounds of
10 x Reverse Lunges (in place)
7 x Ring Rows
7 x Push-ups
10 x Hollow Rocks
III. Mobility & Yoga Poses

Impact/Focus: Back Squat 5×5 Week 6
Warm-up as needed before working through the following every 3:00.

Back Squat 5-5-5-5-5

**Week 6 Back Squat Sets = + 5 to 10lbs from last week.

Notes:

Base percentages on a five rep max Back Squat.
For week six add an additional 5 to 10lbs.
Manion HERO WOD athletes may repeat the weight from their last heavy training day or deload to lighter weight for a recovery day.

Post scores to comments.

“Tabata-Giving”
Complete as many reps as possible per work interval

8 Rounds of (:20 work x :10 rest)
Double-unders

Rest/Transition x :30 seconds

8 Rounds of (:20 work x :10 rest)
Ring Row

Rest/Transition x :30 seconds

8 Rounds of (:20 work x :10 rest)
Push-ups

Rest/Transition x :30 seconds

8 Rounds of (:20 work x :10 rest)
Abmat Sit-ups (Butterfly)

Rest/Transition x :30 seconds

6 Rounds of (:20 work x :10 rest)
Slamball

Rest/Transition x :30 seconds

Post scores to comments as Hi, Low, & Total Reps completed per movement.

Samy Daghir

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