Reminder: Women’s Class at 9:15, Surge Boxing at 12:00. Grab a friend and get you punch on!
Workout Intent: Lower body muscular endurance. Focus on smooth reps, and push your pass. This week is more about speed not so much breath work.
Essentials
Strength/Skill: |
Warm Up:
Strength: 3 Sets:
*Decrease weight 20-30 LBs From Last Week Skill: |
WOD: |
5 Sets For Total Time:
|
Additional: |
|
Performance
Strength/Skill: |
Warm Up:
Strength: Deload 3 Sets: (Every 2:30 Minutes) Back Squat
*Percentages are based off of 90% + 10# of your Established Max. Skill: |
WOD: |
5 Sets For Total Time:
|
Additional: |
|
Competition
Strength/Skill: |
Warm up:
Strength: A) 8 Sets: Front Squat
*Sets 5-8 continue to build, if it’s feeling good go for NEW PR! Skill: |
WOD: |
5 Sets For Total Time:
|
Additional: |
|