Funday at the Spartan. Everyone did great and a
BIG SHOT OUT to my husband who came in 19 overall!!
Warm up
- 20 air squats/10 walking SL DL
- foam roll posterior chain, one side only, hamstring, butt and side flanks
- 15 air squats/10 walking SL DL
- foam roll posterior chain
- 10 air squats/10 walking SL DL
- 10 box dips
- single leg jumps 2x room each leg
- double leg jumps
Metobolic conditioning( LEG CRANK) RETEST !!!!! 🙂
Curcuit 1 Time yourself beat time each week, times on the side are what you are aiming for
you may only get 12 speed squats out in 25 sec…. record that!
25 sec A Speed Squats – below parallel 24 reps
35 sec B Alternating Lunges 24(12 ps )
30 sec C Alternating lunge jumps 24(12 ps )
15 sec D Depth Jump Squats to parallel 12 reps
STRENGTH
Tempo Back squats 5/0/5 fun fun fun
5 x 5
alternate with 20 bent over band pulls, maintain 3 point alignment
or
Bench Press 5×5
alternate with 20 bent over band pulls, maintain 3 point alignment
AMRAP 15 minutes or add 200 m run 20 min
10 Ring Dips
20 side to side lunges 65/95
20 Alternating Pistols…….THEN 100 single leg skips 50 per side/ 50- 25 per side
Scaled
20 Box Dips
20 backward lunges @ manageable weight
20 Box Pistols