Tuesday, nov. 28

Strength:

Every 1 min for 10 mins, alternating between:

6 Back Squats

4 Front Squats, 70% 1RM

Athlete Instructions

Back Squats- 70% 1RM Front Squat

Athlete Notes

During all of these reps, there is no tempo. The goal is to complete each rep in rapid succession, trying to complete all of the reps as quickly as possible within the minute. This is where we are challenging you to work on speed and positions to develop greater power out of every squat.

"Bullseye"

3 rounds for time of:

30 Wall Balls, 20/14 lbs, 10/9 ft

20 V-ups

10 Deadlifts, 225/155 lbs

Athlete Instructions

Goal: 9:00-12:00 minutes

Time Cap: 15:00 minutes

Athlete Notes

The goal is to complete this workout under the time cap. If you can push to be closer to 12 minutes, that is a great goal. Focus greatly on the Wall Balls & Deadlifts and try to complete those reps in big sets. We suggest being smooth on the GHD Sit-Ups, aiming to dial in your breathing and recover so you can maintain intensity on the Deadlift & Wall Balls.

Primary Objective: Complete within time cap

Secondary Objective: Complete Wall Balls in two sets or less

Stimulus: Lower Body and Core Stamina RPE: 8/10