Call Us: (661) 205-9763

Monday

19
Oct

Monday

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SKILL

 

Row 300 m

20 Leg Swings (10 ea direction)

10 Iron Crosses

10 Walking Lunges

20 Air Squats

10 Good Mornings

20 Jumping Jacks

10 Sit Ups

 

STRENGTH

 

Back Squats

 

Warm Up sets

 

5 @ 40%

10 Hollow Rocks + :45 sec Push Ups w 2 sec pause at top

5 @ 50%

10 Back Extensions + 3-5 Wall Climbs w/ 3 sec pause

5 @ 60%

10 V-Ups + :45 sec plank Hold

 

Working Sets

(rest/stretch 2-3 min btwn sets)

5 @ 65%

5 @ 75%

5+ @ 85% (goal is to max reps after the 5th rep)

 

(20 min cap)

 

WOD

 

14 min Ascending Ladder

 

3, 6, 9, 12,15, …

 

Burpee Box Step Up Over

Front Rack Forward Lunges (115/75)(95/65)(75/55)

 

AFTER PARTY

 

:30 sec of smashing Quads and Calves