Paramus | 1-13-20 | CF WOD

WORKOUT OF THE DAY

STRENGTH
Back Squat
2×5, 1×5+

CONDITIONING
15 Rounds
3 Devils press 35#/25#
5/4 Calorie bike
7 Box jumps 24″/20″

Post results to Wodify.
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COACH NOTES:

Strength
Switching to a 2×5, 1×5+ format to boost muscle endurance. Kick back the weight a bit from your typical 3×5. Same weight for all 3 sets. Strive for 8+ reps on the last set. With 8+ reps you can increase your back squat by 5#s next week. 5-7 reps do not increase until you hit those 8 reps. This is great way to break through any strength plateau.

Conditioning
Short rapid fire rounds. The bike, of course, is the muscle and mental breaker here. Men 5 cals/Women 4 cals. 20-25 minutes.