02.09.19

Compare to Saturday 6/25/16 – Compare to 7/6/15

Warmup

EMOM x 6
5 Monkey Raises
8 Jump Squats
High Knees Down

Mobility

1 min Goblet Squat Hold with Light KB – keep chest up, knees up with toes forward
1 min Wall Ankle Stretch Per Leg
1 min Lateral Lunge with OH Reach Per Side
20 Cat/Cows
Kneeling Elbow to Knee to Open Stretch – 10 per side

Skill

Review Squatting mechanics and position.
Start by having standing in a neutral spine position.
1. Squeeze the butt
2. Exhale and brace the abs by bringing the rib cage down
3. Head stacked over shoulders with shoulders back and down

Then perform a series of Air Squats
Ensure the following:
1. Feet are not “ducked” and remain as forward as possible
2. Torque is created by driving the feet into the floor and driving the knees out
3. Spine remains neutral throughout all portions of the Squat

Make corrections as appropriate:

Strength

Use 15 min to alternate with a partner through 10-8-6-4-2 Back Squats
10 reps @ 60%
8 reps @ 70%
6 reps @ 75%
4 reps @ 80%
2 reps @ 85%

Percentages are based off of the heaviest Back Squat that you have ever completed and are what you should aim for on each set. Adjust weight down or up based on feel and proper movement.

Metcon

17 Min AMRAP

Performance
50 Cal Row
50 Wall Balls – 20/14
50 Shoulder to Overhead – 115/75
50 Box Jumps – 24″/20″

Lifestyle
40 Cal Row
40 Wall Balls – 20/14
40 Shoulder to Overhead – 95/65
40 Box Jumps – 24″/20″

Fitness
30 Cal Row
30 Wall Balls – 14/10
30 Shoulder to Overhead – 75/55
30 Box Jumps – 20″/16″