WARM UP
2 ROUNDS
1:00 Bike
10 Air Squat
8 Cossack Squat
6 Groiner with a Twist
4 Up/Down Dog
1-2 ROUNDS
:30 Bike
5 Jumping Air Squat
10 Elbow Punches
5 Front Squats
STRENGTH
ON A 25:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Front Squat
(Score is Weight)
Week 7 of 7
Strength | Testing Week Tempo Cycle
WORKOUT
EVERY 2:00 x 5 SETS
20/15 Cal Bike
20 Air Squats
-Rest w/ Time Remaining-
(Score is Slowest Set)
OPTIONAL COOL DOWN
EMOM x 9 MINUTES
MIN 1 – :45 Alt. 90-90 Hip Rotations
MIN 2 – :45 Banded Ws
MIN 3 – :45 EZ Walk
(No Measure)
EXTRA CREDIT
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
1.) Strict Press*
10-10-10-10-10
*Start heavier than last week and try to end heavier. Complete 12-15 DB Bent Over Reverse Flyes b/t Sets.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) 8-10 MINUTES EMOM*
3-5 Strict Pull-Ups
*Option to use Band if unable to complete 3 reps unbroken.
(No Measure)