Strength

This is our final week of speed work in the Box Squat. Your hips should push back a little further, you should actually sit on the box in order to break up the lift (while maintaining core tension), and your shins should be close to vertical when you’re on the box. Remember, the priority is speed with these sets, so focus on a controlled descent to the box with a tight core, pause, and then an extremely explosive drive off the box. The shin should be very close to vertical when you pause on the box.

Box Squats

EMOM 6: 3 Reps.
– take 3-4 sets to get warm
– 5% heavier than last week
– these are speed sets to a parallel box with a wide stance

Metcon: “sorry in advance”

New benchmark, “Sorry in Advance” This is going to suck any way you slice it, but do your best to keep your chest up both during the lunges and the bike sprint, as this will enable you to breathe easier. Also, make sure to take a big enough step on the Lunges so you have a 90 degree angle in the front knee, as this will make it easier to stand up. Drive through the heel to engage the glutes as much as possible.

2 Rounds:
30 total Front Rack Reverse Lunges (135/95)
15/10 Calorie Bike or 20/15 Calorie Row
Rest 3:00

– Goal: Very hard effort. We apologize in advance to your legs “¯\_(ツ)_/¯“

 

Accessory

Double Leg Banded Hamstring Curl

Accumulate 100+ reps (max reps in 2:00)