Wednesday 7.14.2021

“FITNESS”

A. Three sets of:
Sumo Deadlift x 8 reps
Rest 45 seconds
Russian Step-Up x 10 reps/leg
Rest 45 seconds
Banded Pallof Hold x 30-40 seconds each side
Rest 45 seconds

B. Against a continuously running 20-minute clock, complete:

Every 2 minutes, for 8 minutes (4 sets):
12 Ball Slams
240-ft Shuttle Sprint (or 30 Second Hard Bike)

immediately followed by...

Every 2 minutes, for 8 minutes (4 sets):
12-16 Burpee Box Jump-Overs or Step-Overs

when the running clock reaches 16:00....

Accumulate as much time as possible in a Plank Hold in 4 minutes.

“PERFORMANCE”

A. Five sets of:
Sumo Deadlift x 4 reps @ 65-75% of 1-RM (goal is fast, solid reps)
Rest 10 seconds
Broad Jump x 2 reps (max distance on each jump)
Rest 2 minutes

B. Against a continuously running 20-minute clock, complete the following, for times:

Every 2 minutes, for 8 minutes (4 sets):
12 Ball Slams
240-ft Shuttle Sprint (30-ft down and back x 4)

immediately followed by...

Every 2 minutes, for 8 minutes (4 sets):
16 Burpee Box Jump-Overs (24/20")

when the running clock reaches 16:00....

Accumulate as much time as possible in a weighted plank hold (45/25lb) in 4 minutes.

"ENDURANCE"

See Coach Jake's Endurance Programming for this week by clicking here