Tuesday, January 12, 2021

Performance

12min to build to 1RM Back Squat

AMRAP in 10min:

2 Rounds of:
10 DB Lunge Steps, 50#/35#, ea arm
12/10 Cal Assault Bike

then,

2 Rounds of:
10 Weighted Pistols, ea leg, 50#/35#, 5 ea side
12/10cal Assault Bike

*If athlete finishes the second couplet, move back to the first until the 10min are complete. Lunges can be held anyway they want*

 
Intermediate

12min to build to 1RM Back Squat

AMRAP in 10min:

2 Rounds of:
10 DB Lunge Steps, 40#/25#, ea arm
12/10 Cal Assault Bike

then,

2 Rounds of:
10 Assisted Pistols, ea leg
12/10cal Assault Bike

*If athlete finishes the second couplet, move back to the first until the 10min are complete. Lunges can be held anyway they want*

 
Fitness

12min to build to 1RM Back Squat

AMRAP in 10min:

2 Rounds of:
10 DB Lunge Steps, each leg
10/8 Cal Assault Bike

then,

2 Rounds of:
20 Air Squats
10/8 Cal Assault Bike

*If athlete finishes the second couplet, move back to the first until the 10min are complete. Lunges can be held anyway they want*

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