Fitness:
A. 12 minutes to complete:
Back Rack lateral Step Up: 5 x 5
B. 16 Min AMRAP:
150m Run
1 Rope Climb
16 Front Rack alt Lunges (42.5/30kg)
2 Rope Climbs
24 Wall Balls (20/14lbs, 10/9ft)
Performance:
A. 12 minutes to complete:
Week 1 of 5/3/1 Front Squat:
5 x 65%, 75%, 5+ x 85%
*If you have no previous rep max Front Squat, use the 12 minutes today to find a heavy 5 rep, you will use that for calculations in further weeks.
**These %s are based off your 5/3/1 spreadsheet. It's essential you use this spreadsheet to get your numbers.
B. 16 Min AMRAP:
150m Run
1 Legless Rope Climb
16 Front Rack Alt Lunges (42.5/30kg)
2 Rope Climbs
24 Wall Balls (20/14lbs, 10ft)
Sweat:
A. Monkeyfoot standing hamstring curl: 4 x 12-15
B. 8 Rounds: 2:30 work, 30 seconds rest
Row 200/150m, then in the remaining time:
Rd1: 8/6 Cal Ski
Rd2: 10/8 Cal Ski
Rd3: 12/10 Cal Ski
Rd4: 14/12 Cal Ski
Rd 5: 16/14 Cal Ski
Rd 6: 18/16 Cal Ski
Rd7: Max Calorie Ski
Rd8: Max Calorie Ski
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