Monday, 10.25.21

Buddy Week is here!

Buddy week programming option will be at bottom each day this week. Understand there are modifications available to these where needed.

A. Overhead Squat – 3RM + 1×3@90%

Or

B. Front Squat – 1.1.1 cluster

:10 between cluster reps

B. AMRAP 10

-5 strict HSPU 

-10 pistols

-5 strict pull-ups

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Buddy Week

Buddy WOD

A. Squat 5 x 3

B. AMRAP 10

-5 push ups

-10 box step ups

-5 ring rows

*push-up volume can increase.

*# for step ups

* strict pull-ups options

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Post class

Power Repeats
400m row
20 GHD Situps
10 DB Box step overs
20 Russian KB swings
400m Run
Rest 3 minutes x 2

BECOMPLETE:

  1. Banded or weighted side steps x 30’ x 5 each side
  2. Reverse Hyper 3 x 30
  3. DB single arm row x 15 reps x 3 sets each side
  4. Db rear fly’s 3 x 15 (bent over)
  5. Single Leg banded hamstring curl 3 x 20 each side
  6. Weighted tempo Kang Squats 3 sets of 10 reps
  7. 10 min foam rolling , weakness areas
  8. Crossover symmetry protocol

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