Call Us: (509) 895-5624

General Fitness 04.13.15

13
Apr

General Fitness 04.13.15

Prep Work
3X30 Squat test-Stir around in the bottom position driving knees out while still maintaining a flat foot.
3X10 Wall facing squats
50′ Inch worm push up

Strength
Tempo Back squat
5X4 75-85% 1 RM
Tempo will be 4110
2-3 min rest in between sets

WOD

6 Min EMOM
EVEN MIN 10-14 Reps Seated DB Dumbbell press
ODD Min 6-10 per side Single leg box squat (Take this as a chance to practice your pistol exercise, if this position is not happening substitute for a wall facing squat
rest 3-5 min

6 Min EMOM
Even Min 10 Stiff legged KB DL (Moderate/light)
ODD Min 20-45 Second hollow hold

optional conditioning
5 Min Row For calories @80% effort

Cool Down
Mobility
Post results

4 Responses

  1. Trish

    Glad to be back!
    Tempo backsquats- 95lbs
    Not 75-85%of my 1RM but didn’t want to over do it today.
    6 min EMOM- 20lb dumbells 10-12 reps
    Single leg box squats used the bench did 6 -8 reps
    6 min EMOM -44lb KB
    And 35 sec holds
    5 min cal Row- 54 calories
    🙂

  2. Vanessa Esquivel

    Strength
    Tempo Back squat
    5X4 @ 115 for 1 set, 125 for 4 sets
    Tempo will be 4110
    2-3 min rest in between sets

    WOD

    6 Min EMOM
    EVEN MIN 14 Reps Seated DB Dumbbell press w 18# KBs
    ODD Min 10 per side Single leg box squat
    rest 3-5 min

    6 Min EMOM
    Even Min 10 Stiff legged KB DL w 53# KB
    ODD Min 40-45 Second hollow hold

    optional conditioning
    5 Min Row, 67 cals

  3. Teressa

    115lbs for tempo back squat- really liked doing these again today, stayed lighter because my back was feeling a bit weird, but by the last set I was getting tired! Slowing the movement down takes a lot more work.

    18# KB seated press, 10-12 reps
    Single legged box squat- these were challenging! I am definitely going to practice these more.

    Orange KB for stiff legged deadlift
    45 sec hollow holds

    5 min row: 79 calories

Leave a Reply