November 7, 2016
MOTIVATING MONDAY!
STRENGTH: (15:00) Back Squats!
Take 90% of your 1 Rep MAX (optional: add #20), then perform the following:
65%x5
75%x5
85%x5+(AMRAP)!
*Clips are required! De Load with Care!
SCALE DOWN OPTION:
3 rep or 5 rep semi heavy Back Squat!
STRENGTH ALTERNATIVE:
(12:00-15:00)
200 M Run
10 Back Squats #95/65
15 OH Swings #44/25
10 Double Knee Hugs
MET CON: For Time (15:00)!
Ladder: 21-15-9-15-21
Goal: Sub 12:00! E/RX athletes must perform the Deadlifts UB. Try and break no more than one time on each set of WBS.
E:
Wall Ball Shots #30/20
(10ft./9ft.)
Deadlifts #115/85 (UB)
HRPU (knees off the ground)
RX:
Deadlifts #105/75 (UB)
Wall Ball Shots #20/14
(10ft./9ft.)
HRPU (knees off the ground)
SCALED:
Wall Ball Shots #14/12
(10ft./9ft.)
Deadlifts #95/65
HRPU