Warm up:
3. Barbell Prep
2-3 Sets of Front Squat Skill Transfer Exercises
3x No Hands Front Squat
3x Front Squat
3x Pause Front Squat
3x 1 + ¼ Front Squat
3x In the Hole Front Squat
3x :10 Eccentric Squat
4. Movement Prep/Activation and Increasing Heart Rate
3-4 Sets
1:00 Jog (moderate)
5 Box Step Ups (each leg)
10 Abmat Sit Ups
Scoring:
Accessory
Accessory
10 Clean Shrugs (use straps) (heavy)
5 Renegade Row (Dumbbell Push Up + Right arm out and in + left arm out and in)
12 Goblet Hold Box Step Downs (6 each leg)
Scoring:
In the Hole Front Squat
3 In the Hole Front Squat @ 6/10 RPE
3 In the Hole Front Squat @ 6.5/10 RPE
3 In the Hole Front Squat @ 7/10 RPE
3 In the Hole Front Squat @ 7.5/10 RPE
3 In the Hole Front Squat @ 8/10 RPE
Scoring:
Strict Press
5 Strict Press @ 6/10 RPE
4 Strict Press @ 7/10 RPE
3 Strict Press @ 8/10 RPE
2 Strict Press @ 9/10 RPE
1 Strict Press @ 10/10 RPE
6 Strict Press @ 8/10 RPE
6 Strict Press @ 9/10 RPE
Scoring:
Metcon
Metcon
Partner Throwdown Friday!
4 Sets: (1 set every 8 minutes)
200m Run (Together)
Partner 1: 10 Dumbbell Box Step Overs (2x50/35) (24”/20”)
Partner 2: 20 GHD Sit Ups
*Both working at the same time and complete each movement
200m Run (Together)
Individual Version
4 Sets: (1 set every 8 minutes)
200m Run
10 Dumbbell Box Step Overs (2x50/35) (24”/20”)
20 GHD Sit Ups
200m Run
Scaled:
Partner Workout
4 Sets: (1 set every 8 minutes)
200m Run (Together)
Partner 1: 10 Dumbbell Box Step Overs (2x40/25) (24”/20”)
Partner 2: 15 GHD Sit Ups
*Both working at the same time and complete each movement
200m Run (Together)
Individual Version
4 Sets: (1 set every 8 minutes)
200m Run
Partner 1: 10 Dumbbell Box Step Overs (2x40/25) (24”/20”)
Partner 2: 15 GHD Sit Ups
200m Ru
Scoring:
Mayhem Pump Mayhem pump: 3-4 Rounds 6 Strict Pullups (Weighted if possible) @RPE 8/10 10 Incline Dumbbell Hammer Curls @RPE 7/10 -rest 2 minutes b/t rounds- 3-4 Rounds 10 Bent Over Barbell Row – Underhand Grip @RPE 8/10 10 Dumbbell Preacher Curl @RPE 7/10
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