Friday, Dec 2
Strength:
Back Squat 4x10
Use the same weight for each set.
Rest 1:30 between sets.
Athlete Instructions
Complete at the same weight as your 20 rep set from last week.
“Bye Bye Bye”
4x RFT, every 4 mins: Dumbbell Box Step Overs, GHD Sit-ups, and Box Jump Overs
4 rounds, each round for time, of:
12 Dumbbell Box Step Overs, 50/35 lbs,
24/20 in 24 GHD Sit-ups
12 Box Jump Overs, 24/20 in
Go every 4 mins.
Athlete Instructions
Dumbbell Box Step Overs- dual dumbbell
The idea for the workout today is to pick weights and a rep scheme that will allow for unbroken sets across and quick transitions. The goal today is to finish each round in under 3 mins. If rounds are pushing too long early on, scale with the goal to finish each round in 2:30 or less.
Competitor: Wear a 20/14 lb weight vest.
L2: 4 rounds, each round for time, of:
10 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
20 GHD Sit-ups
10 Box Jump Overs, 24/20 in
L1: 4 rounds, each round for time, of:
12 Alternating Box Step-ups
24 AbMat Sit-ups
12 Squat Jump