Skip to main content
Main

Back Squats / AMRAP / Row

By 12/27/2010No Comments

:startwod:

Warm Up (10 minutes)

Hip Mobility and Stretching

Jumping Jacks

Jump Rope

3 Sets of Back Squats 5 – 10 reps w/ empty bar hold on bottom for 5 seconds and explode into Jumping Squat

Strength Work (10 minutes)

Back Squats  3 x 5 reps @ 70% (5 second hold at bottom) 1 min rest between sets
rest 5 minutes then:

Conditioning Work
16 Minute AMRAP (As many rounds as possible)
8 Chest 2 Bar Pull Ups
8 Back Squats 135M/95W
8 Burpee Lateral Jumps over ab mat
rest 5 minutes then:

Interval Work
5 Rounds
Rowing Intervals Row 1 minute Rest 1 minute (total Meters = score)

:endwod:

Coaches Notes:  There are 3 Parts to the Training Session.  Be sure the times frames are followed STRICTLY to prevent classes from running into each other.

Steven