Monday, February 22nd
We are 1RMing Back Squat and Strict Press this week and will 1RM Front Squat the next week.
We have programmed the 1RM Back Squat on Monday and Wednesday and Strict Press Tuesday and Thursday so members have more than one opportunity in the week if they can’t make that one day. Those days we will also offer an alternative strength for those who may want to wait until the second opportunity or have already done it. Testing your 1RM is meant to be done one time, you will do the alternative strength the other day.
Warm-up 3x
10 Jumping Spider Lunges
10 Adductor Rock Backs (each leg)
10 Toe Grab Squats
5 Inch Worms w/o Push Up
Strength
1RM Back Squat (35Min)
*Use all of the time.
Alternative Strength: 3-4 Rounds:
12 DB Squats (moderate not heavy)
15 Candlesticks
12 Alternating DB Curtsy Lunge (moderate not heavy)
15 Weighted Sit up (use DB held to chest)
Rest 1-2 mins between sets
WOD
5 Rounds For Time:
20 DU’s/ 40 Singles
10 Wall Balls (20/14)
5 Med Ball Cleans (20/14)
(8Min Cap)