THURSDAY 230413
Strength
Tempo Back Squat
5X7X3 (5 set x 7 reps x 3 second eccentric)
Maintain weight on each round.
Reach full depth – 1 second pause at the bottom – then explode out of the bottom.
Then
15 Min T2B Ladder W/ Burpees
For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the second minute + max reps burpees. Perform three toes-to-bars the third minute + max reps burpees, continuing for 15 minutes or until failure to complete the toes-to-bars within the minute.
Score is the total amount of burpees completed during the ladder.
Pulled from CF main site 3/9/23.
Then
Pullup Progression – Day 10
6,5,5,4,3
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Thursday’s Schedule
6AM – Workout of the Day
1030AM – Workout of the Day
4PM – Workout of the Day
515PM – Teen Class