12/07/2020

STRENGTH

BACK SQUAT

1x6 @ 70% of 2RM

(Light-Moderate)

1x4 @ 75%

1x2 @ 80%

*Deload Week Prior to Retest of

2RM Next Week -- Move Well.

WOD

ON A 2:00 RUNNING CLOCK

400m Run or Row

-Rest :30-

ON A 2:00 RUNNING CLOCK

200m Run or Row

Max Wall Balls

-Rest :30-

ON A 2:00 RUNNING CLOCK

400m Run or Row

-Rest :30-

ON A 2:00 RUNNING CLOCK

Max Wall Balls

COOL DOWN

FOR RECOVERY

5:00 Foam Roll Quads

ADJUSTING

*Reps, Loading, Volume*…

Back Squat -- Load is building to moderate weight and should allow for athletes to complete the reps with perfect form.

Today we are only following the rep guidelines with no extra reps.

Wall Balls -- Time priority workout so athletes should adjust load to allow for them to complete 10-15 Wall Balls at a time.

Run -- Run should be completed in less than 2:00. Adjust distance to be completed in that time.

*Movement Adjustments*...

Back Squat -- If the athlete cannot Squat have them sub for Lunges or Hip Thrusts.

Wall Balls -- Sub for a Wall Ball Thruster for athletes that struggle with the release and catch or lower the target (tip: a wall is useful for practicing the toss). If the athlete cannot go overhead sub for Wall Ball Front Squat. Sub for Wall Ball Push Press to Target if the athlete cannot Squat.

Run -- Modify athletes to a 500m and 250m Row, or 30 and 15 Calorie Bike.

(Score is Weight)