Monday
Warm-up
GENERAL WARM-UP…
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep)
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
3-4 Sets for QUALITY:
10 Groiners (hold 1-2 seconds on each side every rep)
5 Standard Stance Air Squats
5 Narrow Stance Air Squats
5 Wide Stance Air Squats
:30 Plank to Pike
After the GWU, partner up and get into the Specific Warm-Up for the 10RM Front Squat.
3 ROUNDS…
3 Partner Front Rack Stretch w/ PVC/ partner*
3 Partner Wall Squats (32×1)**
Strength
Front Squat (10RM)
Workout
Metcon (Time)
FOR TIME
20 Front Squat (Rx 95/65)|(Rx+ 135/95)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)
15 Front Squat (Rx 115/75)| (Rx+ 155/105)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (Rx 135/95)|(Rx+ 185/125)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (Rx 135/95)|(Rx+ 185/125)
20 Front Squat (Rx 95/65)|(Rx+ 135/95)
40 Sit-ups*
40 Plate OH Step-Back Lunges (25/15)
15 Front Squat (Rx 115/75)| (Rx+ 155/105)
30 Sit-ups
30 Plate OH Step-Back Lunges
10 Front Squat (Rx 135/95)|(Rx+ 185/125)
20 Sit-ups
20 Plate OH Step-Back Lunges
10 Front Squat (Rx 135/95)|(Rx+ 185/125)
*GHD Sit-ups Optional
**For the Plate OH Lunges, Plate must be held OH at extension.
-16:00 Time Cap-
Establish 10RM Front Squat*
*Max 2 attempts at 10RM