1/19/15 “Freeblast”

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Mobility:  Hip Mobility.


Skill Practice Warm Up:  Jones Squats or Band Walks.


Workout:  Front Squats

3 – 3 – 3 – 3 – 3 (5 sets of 3 reps “Strong Effort,” increasing weight each set)

Superset: Hollow rocks

10 – 20 hollow rocks between sets.

Metabolic Conditioning Workout: “Freeblast” – As many rounds as possible in 6 minutes.

100m run

8 plate burpees (A: 45lbs, I*: 25lbs, N: 15lbs)

60′ overhead plate walk (same)

Scaling Guide:  3 – 5 rounds.

*Women’s “As Prescribed” weights and reps (Rx)

Coaching Notes: The plate walk is 30′ out and 30′ back. 


 Optional Cash-out: 1 min burpee box jumps, 1 min rest, 3 rounds.

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