Tuesday Jan 18

Front Squat

Warm Up

EMOM

Min 1: 10/8 C2

Min 2: 15 Squats

Min 3: 10/8 C2

Min 4: 10 Push Ups

 

Mobility

  • Glute
  • Hamstring
  • Lat

Strength

Front Squat

 Work up to 4RM

Workout

3 Rounds for Reps

 AMRAP 5 min

15/12 Cal Row/Ski/Bike

8 Thrusters

8 Hand Release Burpees

Rest 2 min b.w AMRAPs

RX+

BB – 60/40 Kg

Echo Bike

RX

BB – 42.5/30 Kg

C2 Must Change every Round

SC

BB – 30/25 Kg

C2 Must Change every Round

Fit

BB – 20/15 Kg

C2 Must Change every Round

Goal: Strength Endurance

Extras

Weightlifting

Snatch Prep

5 Sets @ 50%

1 Muscle Snatch

1 Drop Snatch

 

-into-

 

3 x 1 @ 85%

2 x 1 @ 83%

1 x 1 @ 87%

2 x 1 @ 83%

 

Conditioning

EMOM 30 min

Min 1: 12/10 Cal Ski

Min 2: 12/10 Cal Row

Min 3: 12/10 Cal Bike

 

Accessory

3 Sets

8 GHR

Rest 60 Sec

60 Sec Wall Sit

Rest 60 Sec

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