Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Then, build up your back squat weight
Back Squat (20 min)
7x3 at 80%
Warm-up suggestion:
5 reps at 50%
5 reps at 60%
3 reps at 70%
2 reps at 75%
1 rep at 80%
Conditioning
3 min AMRAP:
10 wall balls 20/14 lbs
5 cleans 135/95 lbs
-- rest 2 min
3 min AMRAP:
10 wall balls 20/14 lbs
3 cleans 155/105 lbs
-- rest 2 min
3 min AMRAP:
10 wall balls 20/14 lbs
1 cleans 185/125 lbs
Goal: 3+ rounds each AMRAP
EVF360
Part A
18 min to perform 4-5 rounds for load and quality:
10 KB goblet hold kang squats
20 alternating Curtsy squats [weight optional, goal is mostly form and balance]
30 sec plank hold with forearms on foam roller
5 seated box jumps
Part B
3 min AMRAP:
15 wall balls 20/14 lbs
5 double DB cleans 50/35 lbs
-- Immediately into 3 min AMRAP:
Rowing for calories
-- Immediately into 3 min AMRAP:
10 wall balls 20/14 lbs
10 double DB cleans 50/35 lbs
-- Immediately into 3 min AMRAP:
Rowing for calories
-- Immediately into 3 min AMRAP:
5 wall balls 20/14 lbs
15 double DB cleans 50/35 lbs
-- Immediately into 3 min AMRAP:
Rowing for calories
Note: this part is 18 min total, targeted towards challengin both your grip and legs (squat). Adjust the load of the med ball so that ALL wall ball sets are unbroken. Cleans should be done in one or two sets each round.