Wednesday, July 24th 2024

WARM UP – box, barbell

2x

1:00 Bike

10 box step ups

10 muscle cleans @ empty barbell

MOVEMENT/MOBILITY – barbell

4/4 plyo box step ups

:30 calf stretch on box / side

1:00 Box Pigeon

10 Front Squats

5 strict press + 5 push press + 5 split jerks

:30 kneeling forearm stretch

:30 spiderman stretch w/ t-spine rotations / side

10 SLOW reverse snow angels

PRIMER 10-15 jumps, start with pogo, progress lower with each jump until at full squat jump, max height

right into,

3-4 clean and jerks @ first warming up weight

PLYOS & OLY

Every :90 x 7 Sets

5 Box Jumps

1 Clean and Jerk @ 60% and building across sets

STRENGTH

FRONT SQUAT

Every 3 Minutes x 3 Sets

5 Reps @ 60%

5 Reps @ 70%

5+ Reps @ 80%

On the Final set try and hit as many reps as possible. Need to be able to get at least 5 but shouldn’t be getting much more than 10 or it is probably to light.

FINISHER

4 Sets

1:00 On

1:00 Off

Max Cal Echo Bike

*partner with someone who uses the same seat height in bigger classes.

*reset cals every round