Wednesday: Monster Blog!
Also stay tuned this week for details on our summer plans Team High Voltage and Competition Season!
Pre-Skill Structural: 3 sets Max Rep Push Ups – 21×1
Skill: 10 min: Front Squat: 6-8 Reps@32×2
WOD: 12 Minute AMRAP:
12x Goblet Squat
12x Push Ups
12x Walking Lunge Steps (w/kb)
12x Sit Ups
A1. Front Squat 4×6-8@32×2
rest 20 sec
A2. AMRAP Regular Push Ups -2 @31×1
rest 60 seconds
B. KB Walking Lunge Down the floor x 3 sets
(rotate at the end of the floor with the partner).
C. CP Training: EMOM for 12 minutes:
1. 7x Front Squat
2. 10x Push Ups @20×0.
3. 7x Lateral Box Jump & Step Down (lower box for most)
A1. Front Squat 4×3@32×2 rest 20 sec
A2. Ring Push Ups/Parallete Push Ups/Regular 31×1 AMRAP -2
rest 90 sec
B. 3 Rounds
Barbell Walking Lunge (front Rack) down the floor (front wall to back fist wall)
Partner changes weight and goes back other direction .
C: CP Training
Alternating EMOM: 12 Minutes:
1. 5x Front Squat (from ground – about 2/3 of A1)
2. 10x Clapping Push Ups (ADAP – UNBROKEN for advanced)
3. 5x each leg -single leg – lateral (side) box jump/step down (must be step down)