top of page
Search

Tuesday Jan 22nd


Strenght: Front Squat (90% of 1rm)

1x10 @ 60

1x8 @65

1x6 @ 70

1x6 @75

Conditioning:

10 Rounds: 20min cap 14 Back Squats (95/65)(75/55) 10 Box Jump Overs(24/20)(20/18)

For the back squats choose a weight that you think you will be able to do all 14 unbroken each time. If you end up having to break them a little toward the later rounds - that is fine, but this weight should be relatively light for you.

(bar will start on the ground for squats)


28 views0 comments

Recent Posts

See All

Strength: Front Squats 1x8 @ 65% 1x8 @ 70% 1x8 @ 75 % 1x8 @ 80% Conditioning: 3 Sets: Each Set is 3 Rounds of: 10 Deadlifts (225/155)(185/125) 8 Burpee Box Jumps (24/20) Rest 1 min btwn sets

Strength: Shoulder Press 1x8 @ 65% 1x8 @ 70 % 1x8 @ 75% 1x8 @ 80% Conditioning: Every 3 Minutes for 21 Minutes (7 Rounds) 10 Toes to Bar 30 Double Unders 10 Power Snatch (135/85)(115/75)(95/65)

Partner WOD: Split Reps 10 Pull ups/Ring Row 20 Push Press 30 OH Lunges 40 Back Squats 50 Weighted Sit ups

bottom of page