10 Alt. Step Ups
:30 Tuck Hold
10 Glute Bridge Ups
10 Box Jumps w/Step Down
10 Straddle Sit-Ups
5 Box Air Squats
10/10 Single Leg Glute Bridge Ups
10 Box Squats*
15 Feet Elevated Glute Bridge-Ups
-Rest 1:30 b/t Sets-
*Back Squat to Box sitting to parallel or slightly above. Start Moderate and Build Heavier than Last Week.
Week 3 of 9 (Score is Weight)
I used 135# again and did not feel comfortable going heavier than last week (14" EliteFTS Squat Box). I did the feet elevated glute bridge using my Amazon Basics step (9")
Metcon (AMRAP - Reps)
EMOM x 12 MINUTES
MIN 1 - :45 Max Back Squats (135/95)
MIN 2 - :45 Max Box Jumps (24/20)
MIN 3 - :45 Max Sit-Ups
(Score is Total Reps)
This was as tough as I expected. I scaled to 95# back squats.
I was shooting for consistent reps and managed 12 squats - 8 box jumps (24") - 15 abmat sit-ups each round. Total Score = 140 Reps. I was "done" at between 37 and 42 seconds per round and basically managing my time to allow at least 15 seconds rest.
Programming was from CFG.
I worked out in the basement and busted out the gymnastics mat, Amazon basics step, squat box and my new toy the Quicklee collars which 100% kick ass. I used my beater bar and the MD USA clock using the count up timer and the fight gone bad feature.
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