Tuesday

CLASS PROGRAM

-HYPE’s 10 step single legged / pistol squat progressions- 

 

complete 6 reps total at each progression, alternating legs every rep: 

 

1• feet touching pole squat

2•  feet touching pole squat + kick out

3• Pole squat pistol

4• band under butt - pistol squat

5• band holding pistol squat

6• pistol squat to bench

7• pistol squat with plate under heel + holding plate out in frontal plane

8• pistol squat with plate under heel

9•  pistol squat holding plate out in frontal plane

10• full pistol squat

 

A.) 1 minute - max effort :

 

Pistol squats

 

Int = banded pistol squats

scaled = Front rack DB box step ups, 35/25 24/20” 

 

B.) 3 rounds - for max reps

 

AMRAP 2

10 burpees

20 Air squats

30 double unders

 

- 2 minutes rest- 

 

——————— 

C.) Strength  

 

Snatch

10x3 @ 50%

 

snatch RDL

5x10 @ 40% of snatch

 

back squat

5x10 @ 40% 

 

Accumulate 50 stone deadlifts

athletes choice of weight. Try to work touch n go sets of 10 at varying weights

 

D.) Endurance

 

4 rounds- for effort

600m assault runner

600m ski erg

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