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: Alternating 12 Min EMOM Even Min: 4 Front Squat (start at zero on clock) Odd Min: 6 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 63% of that # Conditioning: Every 2 Min

Strength: Shoulder Press 4x10 @ 65% Conditioning:3 Rounds 200 Meter Run 30 Alternating Dumbbell Power Snatch (50/35)(45/225) 10 Burpee 200 Meter Run Rest 1 Minutes Between Rounds

Partner Wod: 6 rounds for time: 22 pull ups 18 hang power cleans (135/95)(125/85) 22 box jumps 12 Push Jerks (135/95)(125/85) 22 push ups 6 thrusters (135/95)(125/85)