Had to modify this workout a bit today due to logistical issues/not having rings or an air bike, but overall still got a great workout in. Fun way to spend my lunch break.
Warmup:
3 Sets:
1st - 6 Tall Box Step Down/leg 30X0
2nd - :30 Goblet Squat Hold (53#)
3rd - :90 couch stretch (:45 each leg)
3 Sets:
1st - 6 Tall Box Step Down/leg 30X0
2nd - :30 Goblet Squat Hold (53#)
3rd - :90 couch stretch (:45 each leg)
+
3-4mins Lower Body Mobility
Kneeling Qaud and Hip Flexor Stretch
Kneeling Qaud and Hip Flexor Stretch
A) Hang Muscle Snatch
5,5,5,5; rest 90sec
*first week introducing these. get a feel for the movement light loads
*first week introducing these. get a feel for the movement light loads
B) Banded Box Squat
21X1; 5,4,3,4,5; rest 2mins
*Make the second set of 4 and 5 tougher than the first. Set of 3 can be heaviest set. These are meant to be TOUGH SETS
-2 black bands + 225# x 5, 275# x 4, 300# x 3, 275# x 4, 275# x 5
*Make the second set of 4 and 5 tougher than the first. Set of 3 can be heaviest set. These are meant to be TOUGH SETS
-2 black bands + 225# x 5, 275# x 4, 300# x 3, 275# x 4, 275# x 5
C) Dual KB Rack Box Step Up
21X1 6-8/leg x 2 sets; 4-6reps/leg x 1 set rest 60sec between legs
-Complete, 20" box with 2 x 35# for two sets of 8 and then 2 x 53# for 1 set of 5
-Complete, 20" box with 2 x 35# for two sets of 8 and then 2 x 53# for 1 set of 5
D) 3-5 Rounds Increasing Effort
12 Box Jump Over 24/20"
12 Toes to Bar
15 Wall Balls 20/14lbs
75 Double-Under
rest walk 2mins between rounds
12 Toes to Bar
15 Wall Balls 20/14lbs
75 Double-Under
rest walk 2mins between rounds
*Same as weeks past. Terminate after set 3 or 4 if quality is falling off.
-5 Rounds ... didn't time the intervals, just the rest period ... unbroken except one double-under during the 4th round. Fun CrossFit style conditioning.
-5 Rounds ... didn't time the intervals, just the rest period ... unbroken except one double-under during the 4th round. Fun CrossFit style conditioning.
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