17. April 2024
Apr
17
1 ROUND
20 Toe Tap Jumping Jacks
10 PVC Pass Throughs
10 Box Step Overs
10 Air Squats
Into…
1 ROUND
10 Up-Downs
10 Behind the Neck Snatch Grip Strict Press
10 Box Jumps (Low Landing)
10 Med Ball Front Squats
Into…
1 ROUND
10 Squat Jumps
10 PVC Overhead Squats OR BB Front Squats
10 Box Jump Overs
10 Med Ball Thrusters
*Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.
(Score is Weight)
Week 3 of 6
Strength | Volume/Capacity Cycle
2-4-6-4-2
Overhead Squat (155/105)
5-10-15-10-5
Box Jump Overs (24/20)
15-15-15-15-15
Wall Balls (20/14)
(Score is Time)
KG BB: (70/47.5)
KG WB: (9/6)
2-4-6-4-2
Front Squat (155/105)
5-10-15-10-5
Box Jump Overs (20)
15-15-15-15-15
Wall Balls (14/10)
(Score is Time)
KG BB: (70/47.5)
KG WB: (6/5)
1:00/1:00 Barbell Quad Smash
20 Alt. Bird Dogs
10 Up Dog to Down Dog
(No Measure)
*Build to a Moderate-Heavy or Heavy weight and stay Moderate-Heavy or Heavy across all sets.
(Score is Weight)
Week 3 of 6
Strength | Volume/Capacity Cycle