Warm up:
2-3 Sets
300m Ski (OR Row) (easy to moderate)
10 hanging scap retractions, 5 Kip to Swing, 5 V Ups
10-15 Overhead Squats (empty bar)
50 Single Unders
4. Workout Prep
1 Set: (at workout pace)
3 Toes to bar
5 Overhead Squats (95/65)
15 Double Unders (OR Crossovers)2-3 Sets
300m Ski (OR Row) (easy to moderate)
10 hanging scap retractions, 5 Kip to Swing, 5 V Ups
10-15 Overhead Squats (empty bar)
50 Single Unders
4. Workout Prep
1 Set: (at workout pace)
3 Toes to bar
5 Overhead Squats (95/65)
15 Double Unders (OR Crossovers)
Metcon
AMRAP 20 Minutes
5-10-15-20-25…..
Toes to bar
15 Overhead Squats (95/65)
75 Double Unders (OR Crossovers)
*Rx’d sub for toes to bar: 1-2-3-4-5…
Scaled:
AMRAP 20 Minutes
4-8-12-16-20-24…..
Toes to bar
15 Overhead Squats (75/55)
50 Double Unders (OR Crossovers)AMRAP 20 Minutes
4-8-12-16-20-24…..
Toes to bar
15 Overhead Squats (75/55)
50 Double Unders (OR Crossovers)
Pause Front Squats
3 Pause Front Squats @ 60% 1 RM Front Squat
3 Pause Front Squats @ 63% 1 RM Front Squat
3 Pause Front Squats @ 65% 1 RM Front Squat
*Pause of 3 seconds in the bottom of the squat.
Front Squat
1 Front Squat @ 68% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 78% 1 RM Front Squat1 Front Squat @ 68% 1 RM Front Squat
1 Front Squat @ 70% 1 RM Front Squat
1 Front Squat @ 75% 1 RM Front Squat
1 Front Squat @ 78% 1 RM Front Squat
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