Pre-Wod:
Dynamic Group Warm-Up
4 Rounds (8 min cap):
12 Double KB Sumo DL
12 Cal Assault Bike
4 Strict Weighted Pull-Up @ 80-90% 1RM
1 Round: Side-Butt
Pigeon (2 min/side)
Workout of the Day for Monday, December 18th, 2017:
3 Rounds of Backsquat:
70% x 5
75% x 3
85% x 1+
Complete a set of Backsquat every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Pick a “Goat” to superset with in-between rounds.
Sweat Sessions Workout for Monday, December 10th, 2017:
Mobility:
Lacrosse Ball Glute Smash (2 Min/side)
Pigeon (2 min/side)
Skill: DB Front Squat
3 Rounds (12 min cap):
200M Run
21 KB Swing
12 DB Front Squat (Heavy)
3 Rounds (12 min cap):
200M Run
21 WallBall
12 Calorie Row