January 8 2021

Jan 7

Written By Guest User

Warm Up:

10 Squats

10 Spiderman

10 Superman

WOD:

Strength: This should go pretty quick. Make sure and keep the Form spot on

Barbell Crew ( Remember all of your weights this week as we will build on these weights)

Squat Weight should be the same as Monday

Back Squat 3x5

Deadlift 5x3 (70-75%)

Minimal Weight/BackPack Crew

10 Min OTM

1 - 10 Goblet Lunges

3- 5 DB/MB/BackPack Stiff Legged Deadlift (You wont be able to go as deep on this one. Stop when you feel the stretch)

Bodyweight Crew

10 Min OTM

METCON:

7 MIn AMRAP

3,6,9,12,15.18….

Shoulder to OverHead

10 Box Jumps or Step Ups

**3 STO/10 Box Jumps, 6 STO/10 Box Jumps, 9 STO/10 Box Jumps….. and so on for 7 minutes

L1- 75/55, L2-95/65, L3 -115/75

If you are using DBs.KBs.Or BackPack Pick a solid weight and if you only have one switch arms as needed

If you are Body Weight, do Hand Stand push Ups or Push Up// Tuck jumps if you have nothing to jump on

Guest User

January 9 2021