SHRED 10-17-24
(Reps, Rx2, Rx3)
WARM UP:
EMOM x 8 minutes
1. Ski
2. Goblet Squat
3. Russian Swing
4. Reverse Lunge
5. Thumbs Up/Breaststrokes
6. Spiderman to Hammy R
7. Spiderman to Hammy L
8. Praying Pose to Hammy
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Tempo Front Squat (3/1/1/1)-5 reps
Front Squat-10 reps
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Begin Strength warm up
STRENGTH WORK
3-5 minutes to warm up to starting weight
THEN:
Every 3 minutes x 4 sets:
8 Front Squat
Looking to go heavier than last week on 2-3 of the sets.
METCON
1 min ON/30 secs OFF Alternating x 3 Rounds
1.
10 m Burpee Broad Jump
AMRAP Hand to Hand Swings
2.
10/7 Calorie Ski
AMRAP: Wall Ball
3.
10 m Bear Crawl
AMRAP: Dumbbell Deadlift
4.
10 m Walking Dumbbell Lunge (pair)
AMRAP: Toes to Bar
Rx: 53/35, 20#/10'-14#/9', 50/35 pair
Rx2: 53/35, 14#/10'-10#/9', 35/25 pair, Sub Hanging Leg Raise
Rx3: 35/26, 14#/10'-10#/9', 25/20 pair, Sub KTC, No weight on lunges
MODWOD 1: 26/20, 10#/8'-6#/8', 20/15 pair, Sub Lying Toes to Bar, Sub 7 Bodybuilders, Sub 10 Reverse Lunges
MODWOD 2: 20/15, 10#/8'-6#/8', 15/12 pair, Sub Lying Toes to Bar, Sub 7 Bodybuilder to Box, Sub 7 step Ups, Sub 10 Plank Shoulder Tap for Bear Crawl
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