STRENGTH WORK:
Back BOX Squat (Set Box @ Parallel or Slightly below)
4-5 sets of 5 Reps (Try to go just 5-10# heavier than you did three weeks ago)
CONDITIONING WORK: (6 MIN CUTOFF)
Full Squat Jumps (45#/25#/Bodyweight)
Burpees (Chest to Deck & Clap Overhead)
Jumping Pull Ups (Chin Above Bar and FULLY Extend Elbows)
Rx'd is 21-15-9, but 18-12-6 and 15-12-9 are scaled options... Just pick a rep scheme where you can go unbroken for all reps.... Keep it fast and fight through!!
"Forging Elite Fitness In Midtown Omaha"
3 comments:
Back Squat - 5 Rep Max (Box Height in Parentheses)
Eldon - 241 (12"+ 1 Pad)
Kevin - 241 (12" + 1 Pad)
Michaela - 81 (12" + 1 Pad)
Lindsey - 81 (12" + 1 Pad)
Jenni - 35 (12" + 2 Pads)
Megan - 81 (12" + 1 Pad)
Conditioning: (6 Min Cutoff)
Megan - 5:45 (18-12-9)
Eldon - 1 Burpee Short (21-15-9)
Kevin - 3 Burpees Short (21-15-9)
Lindsey - 2 1/3 RDS (18-12-6)
Micheala - 2 RDS (15-12-9)
Jenni - 4 Burpees Short of 2 RDS
Dave - Burpee, 18" Box Jump, Slams (20#)
- 2 RDS + 5 Burpees in 6 mins
pretty sure im still trying to catch my breath from this one
I'm right there with you Eldon.
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