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