May 9, 2022

Monday, May 9:

Strength:

Every 3 mins for 12 mins: Back Squat

5 Back Squats, pick load

Every 3 mins for 12 mins.

80+% 1RM

We are working through 4 sets of 5 back squats today with the sets all being at or above 80% 1RM. This means that the sets should be challenging throughout. This is why we are on a 3 min clock today to allow for more recovery.

“Listen Up Linda”

3 RFT: Double Unders, Wall Balls and Toes-to-bars

3 rounds for time of:

60 Double Unders

30 Wall Balls, 20/14 lbs

15 Toes-to-bars

*Goal: 7-11 mins

**Time cap: 12 mins

We are working into a quick challenging workout with the focus on big sets of wall balls. The expectation here is that we can go for a big set of 20+ on the wall balls after the double unders and then hit a small set to finish before jumping up to hit a good quality set of toes-to-bars. We are looking for sets of toes-to-bars to be in the range of 5+ reps per set, so scale accordingly to hit these with consistency.

Level 2:

3 rounds for time of:

44 Double Unders

22 Wall Balls, 20/14 lbs

11 Toes-to-bars

Level 1:

3 rounds for time of:

90 Single Unders

30 Wall Balls, 14/10 lbs

15 AbMat Sit-ups