Warm-up Drills
I. Jumprope or Row x 2:00
II. 2 Rounds of
10 x Reverse Lunges (in place)
7 x Ring Rows
7 x Push-ups
10 x Hollow Rocks
III. Mobility & Yoga Poses
Impact/Focus: Back Squat 5×5 Week 6
Warm-up as needed before working through the following every 3:00.
Back Squat 5-5-5-5-5
**Week 6 Back Squat Sets = + 5 to 10lbs from last week.
Notes:
Base percentages on a five rep max Back Squat.
For week six add an additional 5 to 10lbs.
Manion HERO WOD athletes may repeat the weight from their last heavy training day or deload to lighter weight for a recovery day.
Post scores to comments.
“Tabata-Giving”
Complete as many reps as possible per work interval
8 Rounds of (:20 work x :10 rest)
Double-unders
Rest/Transition x :30 seconds
8 Rounds of (:20 work x :10 rest)
Ring Row
Rest/Transition x :30 seconds
8 Rounds of (:20 work x :10 rest)
Push-ups
Rest/Transition x :30 seconds
8 Rounds of (:20 work x :10 rest)
Abmat Sit-ups (Butterfly)
Rest/Transition x :30 seconds
6 Rounds of (:20 work x :10 rest)
Slamball
Rest/Transition x :30 seconds
Post scores to comments as Hi, Low, & Total Reps completed per movement.
Back squat: 140#
Tabata-giving:
Singles: 50/47
Ring row: 10/6
Push ups: 10/5
Sit ups: 15/13
Slam ball: 12/11