As many of this years Conquest group are new to functional fitness, it seems important to note and reiterate the fact that the progression always goes 1. Technique 2. Intensity 3. Volume. This is a necessary progression to ensure we learn to move correctly and efficiently while still increasing our fitness ability. The same can be said for the strength portion. As you begin to become more comfortable with the movement use a basic progressive overload principle of adding weight each set. Record your values/weights so you have a starting point for the next week, but more importantly can track gains. Take training seriously as otherwise you spent a lot of energy for only half the desired result. Remember you are not just building skills for today, but skills for tomorrow. Skills that will stay with you and transfer into everyday life for a long time to come.
WOD
Press 5 sets of 5 Reps
For Time
21-15-9
Deadlift (weights will vary)
Lateral Hops (there and back is 1 rep)
Box Jumps 24/20
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