Image
WARM-UP
2:00 Blood Flow(:20e/:20m/:20h)
Into
15/15 Banded Side Steps
20 Glute Bridges
15 Half Burpees
20 Prisoner Air Squats
STRENGTH
4 SETS
1:00 Back Squats (165/125)(155/110)
10 DB Box Step Ups (35/25)
1:00 Weighted Wall Sit
12 DB Reverse Lunge
:30 Non Weighted Wall sit
*Rest :15-20 second after ea. Movement. 1:00 after each set
*This is week 2. Squats are heavier. Try to challenge yourself to stay under tension longer. There is no plan, this is about mental toughness and making the legs stronger.
CONDITIONING
Open Workout 12.1
“7 minutes in Heaven”
Burpees
Intent: Everyone’s favorite Open workout. This one is clear cut and simple.
7 minutes as many burpees as you can. This workout can be what you make of it. You can take the easy route and do a set number or you can just go fast and hard and keep moving. Stay within the standard and see how many you can get.
100 + you are solid, 110 you are stud, 125 you are cooking with gas. 135 + you might as well be Mighty Mouse.
STRENGTH POWER HOUR
WARM UP
1:00 JUMP ROPE
10 DUCK WALKS
10 QUADRUPED HYDRANTS AND HIP CIRCLES (5/SIDE)
STABILITY
10/SIDE LATERAL STEP UP
10/SIDE SINGLE LEG SQUAT TO TARGET(CAN MODIFY BY ADDING AIREX PAD TO BENCH/BOX TO SHORTEN ROM)
STRENGTH
SQUATS
4X3 @75% 1RM + 5LBS FROM LAST WEEK
1X AMRAP
ACCESSORY
3 x
10 BARBELL ROWS (PRONATED)
10 REVERSE Flies
10 CALF RAISES
CORE
1 x
20- GHD SIT UPS/ABMAT SIT UPS
15- V-UPS
10-TTB/HANGING KNEE RAISES
1:00 PLANK HOLD