Wednesday Strength and Conditioning South Jersey

Strength

Front Squat (work up to a 3RM )

- Perform 3x3 @90% of weight just used -Body weight ankle rocks between deload sets x 10-15

Metcon

Rest 3 minutes between each workout.

Metcon (AMRAP - Rounds and Reps)

3 minutes "ON" - 2 Minutes "OFF" (3 total rounds) 5 front squats @ 65% 10 high box jumps (30/24) 15 kettlebell swings (53/35) "OFF"2 minutes - light jog/row/bike Pick up where you left off

Metcon (AMRAP - Rounds and Reps)

3 Minutes "ON" - 2 Minutes "OFF" (3 total rounds) 5 Barbell thrusters (35-45% of 1RM) 9 calorie row "OFF"2 minutes - light jog/row/bike Pick up where you left off

Metcon (AMRAP - Rounds and Reps)

RX+ 5 Minutes "ON"- 2 Minutes "OFF" (2 total rounds- 14 minutes) 25 Wallballs (20/14) 20 Calorie Bike "OFF"2 minutes - light jog/row/bike Pick up where you left off

Extra Work

a: Single leg calf raise (3x6 tempo 55X0 )

*Heavy with full stretch at bottom of rep (add load as needed) *Bend knee slightly at bottom of each rep

b: Rear-Foot Elevated Split Squats (3x12/side tempo 20Xo)

*dumbbell for load *14-20'' box

c: Hip Extension (3x12)

*Load if able

#workoutoftheday