Free Fallin’ Friday
Warm Up/Mobility
Warm-up
45 second cardio
30 single unders
10 Wall Ball Thrusters
30 single unders
10 Wall Ball Thrusters
4. Workout Prep
1 Set: (at workout pace)
5 Wall Balls (at workout weight)
20 Double Unders
Metcon
Metcon
Every 2:00 (10 sets)
20 Wall Balls (20/14)
50 Double Unders
20 Wall Balls (20/14)
50 Double Unders
Try to keep each set at 1:30 – 1:45
Finisher
Metcon
3 Sets:
10 Cat Cow Exercise
1:00 Hollow Hold
15 Single Leg Calf Raise (each side)
10 Cat Cow Exercise
1:00 Hollow Hold
15 Single Leg Calf Raise (each side)
Strength
If Time allows
Metcon (Weight)
High Muscle Clean + Jerk Balance
3 sets of (3+3)
3 sets of (3+3)
Jerk Balance = In Split Jerk stance, barbell in front rack postion, explode barbell overhead
Clean and Jerk (4×2)
– 2 sets @ 70-75% 1RM Clean
– 2 sets @75-80% 1RM Clean
– 2 sets @75-80% 1RM Clean
Deadlift (5×1)
Deadlift
5×1 @80-90% 1RM Deadlift
5×1 @80-90% 1RM Deadlift
Banded Hip Activation