2024-11-22

• This is the Second week of our linear progression cycle. Athletes will aim to work up to 82%, and then complete all three sets at that load.
• Barbell should come from a rack.
• Hips and knees should reach full extension at the top of each rep and hips should pass below the knees in the bottom.
• Same Load used across all three sets.

-Score: Load used across the three sets.

BACK SQUAT

• Box Squat
• Front Squat

:60 Bottom Of Air Squat Hold
10 Air Squats
10 Lateral Lunges
:30 Empty Barbell Bottom of Back Squat Hold
8 Empty Barbell Back Squats

5 Back Squats @ A Light Weight

Build to Working Weight

• Overview: To begin today's workout you will buy in with a row, this should be completed in 4:00-4:30 allowing you to have 14:00 for the rest of the workout. Once you finish the row we have a "choose your own" workout. The wallball load today should allow you to complete 10+ reps unbroken each round. We are looking to choose a variation of today's workout that allows us to move through unbroken reps, with minimal rest between movements.
• Wallball: Weight should allow for 10+ unbroken.
• Burpee Over Rower: 5:00 of total work for the 50 reps.
• Score: Total Time, add 1s for each rep not completed.

• Variations Options:

5 Rounds: 20 + 10
10 Rounds: 10 + 5
40-30-20-10 + 20+15+10+5

ROW

• 5:00 Time Cap
• 800/720m Ski
• 50/40 Calorie Echo Bike
• 2,000/1,800m Bike Erg
• 800m Run
• 4:00 Moderate Effort on Treadmill/Runner*

WALLBALL

• Reduce Reps/Loading/Target Height
• Single Dumbbell Thrusters
• Empty Barbell Thrusters
• Wallball Thrusters
• No Squat Wallballs
• 150 Air Squats

BURPEE OVER ROWER

• Reduce Reps
• Lateral Jump Over Line
• Burpees to a 6" Target
• Regular Burpees
• Calories on Any Machine

250m Row
10 Wallballs
10 Burpee Over Rower
5 Wallballs
5 Burpees Over Rower