TUESDAY

Warm-Up

:30 second Jump Rope Practice

10 Banded Monster Walk

10/10 Banded Lateral Walk

8 Medball Cleans

8 Alternating Box Step-Ups

— 

20 Double Unders or 30 Single Unders

10 Banded Monster Walk

10/10 Banded Lateral Walk

8 Medball Cleans

8 Box Jumps 

— 

Barbell to the Rig

5 Reps @ 50%

3 Reps @ 60-65%

3 Reps @ 65-70%

3 Reps @ 70-75%

Weightlifting

Back Squat

Every 3:00 x 4 Sets

3 Reps @ 80%+

Rest 15-20 seconds

3 Seated Box Jumps to High Box

Extra Instructions / Points of Performance

We will hit the 3 Back Squats @ 80% then rest enough time to hit the 3 Box Jumps well. These will be done from a seated position on a bench or box that allows for a 90 degree angle at the hips and knees. The goal here is to increase weight and the height of the box on each set. 

% Based on 1RM Back Squat

Record Each Working Weight

"Kano"

For Time:

Fitness

4 Rounds for Time

9 Wall Balls

12 Burpees

9 Wall Balls

60 Single Under’s

For Time:

Performance

4 Rounds for Time

12 Wall Balls

15 Burpees to Target

12 Wall Balls

60 Double Under’s

Wall Ball: 9/6kg

Goals / Objectives / Notes

Goal Time: 11:00-15:00 

Time Cap: 15:00 minutes

RPE: 8/10

Primary Objective:  complete each round as close to 3:00 as possible

Secondary Objective: Maintain Unbroken Wall Balls and Double Unders

We have a nice little leg stamina triplet here with the mix of Wall Balls, Burpees and Double Unders. The mix will create a good amount of interference and quad fatigue as we move through it. Focus on staying smooth and keeping the intensity even throughout. The goal here is that from round 1-4, we are even splitting this workout and finishing strong.