Monday, Feb 4th
Performance Warm-up
50 easy paced pistol squats (25 each)
50 easy paced push ups
Strength
Back squats
Work up to a set of 3 at 80%
Then
Lower the weight to something that you think will be a challenging set of 20 reps. Write down your score.
Performance Notes
This workout might not be super fast, but all movements should be unbroken for at least 3 rounds.
Performance
5 rounds for time of:
30 double unders
10 chest to bar pull ups
10 alt pistol squats (20 total)
Scaled Performance
5 rounds for time of:
90 single unders
10 pull ups
10 alt assisted pistol squats (20 total)
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Fitness Notes
A lot of you have expressed having issues with pistol squats. So, think of this time as practice. Use your best form, don’t worry about speed, and use a pole, band, chair, or box to assist yourself (if needed). Depth does not matter here. I’m looking for weight on your heals, a flat back, knees tracking in the direction of your toes, and only going as low as you can hold that form.
Fitness Warm-up
50 easy paced pistol squats (25 each)
50 easy paced push ups
Fitness (bodyweight)
5 rounds for time of:
30 double unders or 30 tuck jumps
10 burpees
10 pistol squats
Scaled Fitness
5 rounds for time of:
30 single unders or 15 tuck jumps or 30 single hops
10 burpees
10 air squats
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Kettlebell/Dumbbell
5 rounds for time of:
30 double unders
10 left arm bent over KB/DB rows at 70/53
10 right arm bent over KB/DB rows
10 alt pistol squats (20 total) holding a 53/35 KB/DB in goblet squat position (if possible)