Monday A) 10 minutes to work up to a 10 rep max back squat B) 20 minutes emom Row calories (rx: 10/8)(adv: 12/10)(beef:15/12) Thrusters @ 95/65 (rx: 10)(adv: 12)(beef: 15) Bike calories (rx: 10/8)(adv: 12/10)(beef:15/12) Rope climbs (rx: 3 pull to stand)(adv: 2/1)(beef: 3/2). **last round max reps on each movement within the minute** Today, […]
Monday A) EMOM x 10 minutes Rx: 2 Thrusters Advanced + spend 10 minutes working up. to a 2rm for the day -rest 5 minutes- B) Fran sandwitch (RX & Adv) 750m row (Adv:1000m row) -then- 21-15-9 Thrusters (rx:75/55)(adv:95/65) Pullups -then- 800m run **20 minute cap** Framanda […]
• Monday A) Every 2:30 for 5 sets 3 Temp front squats 5/3/1 *ascend in weight @ the 15 minute mark 1 set of max reps no tempo front squats at the heaviest set worked up to on the emom B) 8 min Amrap 16 jumping lunges 12 goblet squats (rx:you pick)(advanced:53/35)(beef:70/53) 70m […]
Monday A) 5 sets of: 5 Back Squat (ascending weight) *superset with 3-4 sets of 8 B stance or single leg glute bridge each leg B) 21-15-9 Thrusters (rx:75/55)(adv:95/65) Burpees (adv:Bar facing burpees) **(Beef:1 rope climb after every round, bison: 3-2-1 rope climbs)** Starting Monday off right with some strength […]
Monday Happy Monday! Starting the week off with some quality strength work. For those of you that got to test your 1rm back squat out a few weeks ago it’s time to put your percentages to work with sets at 75-80%. Not sure what your 1rm is? No problem, warmup to a challenging weight in […]
