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