Monday January 31, 2022

Warmup

2:00 Bike/Row

10 Squat to Stands

10 Squat Jumps

10 Cossack Squats

10 No pushup burpees

Mobility

Couch Stretch :30/Side

Banded Front  Rack Stretch :30/Side

Skill/Strength

Front Squat 5x3

Add weight each set, finishing with a couple of heavy sets.

This is deload week for the lifting program.  If you need a break, back squat 1x5 at 40%, 1x5 at 50%, and 1x5 at 60% instead of front squats.

WOD

In 4 mins:

20/16 cal row or bike

15 back squats

AMRAP burpees

4 rounds.  Rest 2 minutes between rounds.  Your score is the total burpees accomplished.

F:  kb goblet squats

P1:  135/95

P2:  95/65

C:  25/20 cals; 155/105; burpees over the bar; bike cals

The back squats should be unbroken.  Choose your weight accordingly.  Squat from the rack if you’d be more comfortable.