STRENGTH - STRICT PRESS *All percentages based on 5 Rep Max Strict Press*Every 1:30 x 5 sets:1 Tempo Strict Press (Regular Speed Up, 4s Down)2 Strict Presses*All sets done @ 95%*Then…1 set:Max Reps Strict Press @ 73% METCON "POWER ROWPE"AMRAP 20:50 Double Unders500 Meter Row50 Double Unders5 rounds of “The...
May 7, 2021
STRENGTH - FRONT SQUAT POSITIONS *All percentages based on 1 Rep Max Front Squat*Every 1:30 x 6 sets:1 Pausing “One and One Quarter” Front Squat1 Front Squat“One and One Quarter” Front Squat::1s at Bottom of Squat:1s at Just Below ParallelReturn back to bottom and explode to standing position.SET 1 @...
May 6, 2021
STRENGTH - BOX SQUATS On the minute x 10: 2 Box Squats *All sets done at 65% of 5 Rep Max Back Squats *Box height set to parallel METCON On the 5:00 x 3 rounds: 21 Single Dumbbell Overhead Squats (50lbs/35lbs) 7 Ring Muscle Ups
May 5, 2021
STRENGTH - WALKING LUNGES Every 2:30 x 3 sets:1.5 Lengths Double Dumbbell/Kettlebell Pausing Walking Lunges1.5 Lengths Double Dumbbell/Kettlebell Walking Lunges*Build to a heavy weight*Pause::1s with back knee on the ground. METCON "PUT A RUNG ON IT"10 rounds for time:3 Bar Muscle Ups'6 Front Squats (155lbs/105lbs)9 Calorie Echo Bike or 12/9...
May 4, 2021
STRENGTH - BACK SQUAT WAVES *All percentages based on 5 Rep Max Back Squat*Every 1:45 x 9 sets:Wave #1:7 Back Squats @ 68%5 Back Squats @ 73%3 Back Squats @ 78%Wave #2:7 Back Squats @ 73%5 Back Squats @ 78%3 Back Squats @ 83%Wave #3:7 Back Squats @ 78%5 Back...
May 3, 2021
STRENGTH - FLOOR PRESS *All percentages based on 5 Rep Max Floor Press*Every 1:30 x 3 sets:1 Tempo Pausing Floor Press (4s Down, 2s Pause, Regular Up)1 Tempo Bench Press (4s Down, Regular Up)1 Floor Press*All sets done @ 95%*Then…1 set:Max Reps Floor Press @ 73% METCON "SHIN GUARD"For time:9-15-21Burpee...