WEDNESDAY 160720

“Tempo Strength Day”

Back Squat 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

1 Set of Maximum Repetition Squat (See Note Below)

Rest as needed then,

As Many Rounds As Possible in 10:00 of,
10 Repetitions Kettlebell Front Squat, One Arm Rack (Right Arm Rack – 25lb. up to 73lb.)
100 Meter One Arm Farmers Walk (Right Arm – Keep Weight in Rack)
10 Repetitions Kettlebell Front Squat, One Arm Rack (Left Arm Rack)
100 Meter One Farmers Walk (Left Arm – Keep Weight in Rack)

Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. Athletes will complete 1 set of Maximum Repetition Squat at 50% of their bodyweight. The Kettlebell Front Squat with One Kettlebell in the Rack Position will be taught in class.

NateandNate

Hard Work + Personal Belief = CHAMPION!

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Wednesday Special Programs

Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Our Light workout will be our HQ Programming today.

Endurance Workout (1:00 PM at HQ)

“Big Fat Helen”

Complete Five Rounds for Time:
Run 400 Meters,
21 Kettlebell Swings
12 Pull-ups

Krav Maga (6:00 PM – 7:00 PM at Krav Maga – Open Gym Tonight)

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