COACH LEADS WARM UP

1/13/2020 - Strength

Back Squat
4-5 Sets in a 20min. Window:
Back Squat 5 x 8 (30X0 Tempo)
immediately into;
Hip Thrust 5 x 8 (no tempo)
Rest 90sec.

*Tempo is 3 second count on the way down. Zero time at the bottom. Up. And then 0 seconds spent at the top, before going back to a 3 sec. decent.
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1/13/2020 - WOD

Metcon (AMRAP - Reps)
Tabata Hang Power Clean
Tabata Front Squat
Tabata Push Press
Tabata SDHP’s

*Weight: 95/65lbs.
*Tabata = 20 seconds of work x 10 seconds of rest x 8 rounds. That's 4min. per station. NO REST. Right into the next station. The entire piece is 16min. straight.
Tips:
1.) A consistent # you can repeat instead of going balls out and dying.
2.) At the 20sec. mark just drop that bar and rest, you're gunna need it, trust me.
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Comments

Tasha Morrison

Tasha Morrison 1 week, 3 days ago / Reply

1/13/2020 - WOD: 3 reps
Notes: 55lbs for tabata

Tasha Morrison

Tasha Morrison 1 week, 3 days ago / Reply

1/13/2020 - Strength:
Notes: 75lb

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