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Monday, February 20th

in Fitness, Workout of The Day

Workout of the Day

Fitness

A.
Three sets of:
Back Squat x 10 reps @ 20X1
Rest 90 seconds
Supine Medicine Ball Leg Curls x 12 reps @ 2010
Rest 90 seconds
Reverse Snow Angels x 20 reps @ 3030
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Strict Pull-Ups
20 Wall Ball Shots
30 Kettlebell Swings

 

Performance

A.
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105% of previously tested 1-RM

B.
Complete as many rounds and reps as possible in 15 minutes of:
30 Wall Ball Shots (20/14 lbs)
30 Pull-Ups
30 Kettlebell Swings (53/35)