• goapnation

Monday 12.7.20




Monday 12.7.20

QOD: Are you more productive at night or in the morning?

Mob: FR Quads/Hams x2m


3 Rounds:

10 Goblet Squats

10e Alt BW V-Ups

20 Band Spreads


Skill: Front Squat Tech

2x5e

Air Squat

PVC Front Squat

Goblet Squat

BB Front Squat


Strength: Front Squat

EMOM x6m

Min 1: 8-10 BB Front Squat @ 60%*

Min 2: Rest


*Modifications: Lighter BB, Empty BB, PVC, 2 KB FR, Goblet + SB Plank x45s*


WOD: 10m AMRAP

5 Pullups

10 Situp

15 Air Squat


Post-Strength: 3 Rounds

2 DB Step-Up x8e

SB SL Ham Curl x10-12e


Modifications:

  1. Pullups - Band Assist - Banded Pulldowns (10)

  2. Situps - DB Situps - Alt BW V-Ups

0 views0 comments

Recent Posts

See All

Site Map (Find what you're looking for)

Absolute Performance,  4545 Transit Rd., Williamsville, NY 14221

Copyright © 2018 Absolute Performance Training, LLC