Hip Mobility (No Measure)
Prone Hip External Rotation Lift Offs (90 Degrees) x 15 Reps (Holding a few seconds each rep)
Hip External Rotation Lift Overs x 15 Reps
Standing Hip CARs x 5 on each side
Band External Rotation + Frog Pump Combo x 30 Reps
Back Squat (5@40% – 5@50% – 5@60%)
This week is a “deload week”. Although not officially announced, we have been following the “Wendlers 5/3/1” strength protocol. It is a very simple yet very effective method of building pure strength. We are in the 4th wave for this lift. This wave, or “week”, is a deload week, thus the lower percentages. Next wave, we will be adding 10 lbs to your working 90% and will begin the cycle again.
Metcon (Time)
21-15-9 reps for time of:
Wall-ball shots
Row (calories)
F: 20-lb. ball to 9-ft. target
M: 30-lb. ball to 10-ft. target
Scaling:
This workout is quick. Use a medicine ball weight that is challenging but will require few breaks on the wall-ball shots.
Intermediate Option:
21-15-9 reps for time of:
Wall-ball shots
Row (calories)
M: 14-lb. ball to 9-ft. target
F: 20-lb. ball to 10-ft. target
Beginner Option:
15-12-9 reps for time of:
Wall-ball shots
Row (calories)
F: 6-lb. ball to 9-ft. target
M: 10-lb. ball to 10-ft. target