MONDAY 8.17.20

Happy Monday!! Really want to focus extra hard on movement standards this week. If you are going for Rx+, make sure you can do the moves correctly at Rx first. Rx+ workouts should still be done within allotted time frame. If movement standards are not being met, coaches will give you 2 warnings, and on the 3rd warning, Rx or Rx+ will be taken away.

“Integrity is doing the right thing, even when no one is watching” – C.S. Lewis

200m jog

10 Deep Squat to hamstring stretch

10 air squats

10 World’s greatest

10 sit ups

30 sec active hang from bar


Tempo front squats-

4×4: 3 seconds down, 1 sec pause at the bottom, explode up

4×1 prowler push (down and back)


10 Front rack lunges (5 per leg)

6 Toes to bar

8 lunges

6 t2b

6 lunges

6 t2b

4 lunges

6 t2b

2 lunges

6 t2b

Fit 65/45

Rx 95/65

Rx+ 115/75

☆You may lunge forward or backward, but knee must touch the ground every time.

☆On T2B, both feet must touch the bar at the same time, doesn’t have to be the toes. Feet must pass behind the bar at the bottom of the swing.