Wednesday Jan 12

Day 2 of Front Squats

Warm Up

2 Sets

10 Cal Bike/Echo Bike

5 Hamstring Stretch

5 Pidgeon Stretch

 

2 Sets

 

5/5 Single Leg Glute Thrust

5/5 Cossack Squats

5/5 Box Step Ups

Strength

Day 2 Squat Cycle

 Front Squat

5 x 5 sec hold @ 105%+ of 1RM

-into-

Work up to 5RM

Workout

RX

AMRAP 20min

8 CTB

10 Box Jumps 30/24”

15/12 Cal Row/Ski

SC

AMRAP 20min

8 Pull ups/Banded Pull ups

10 Box Jumps 24/20”

15/12 Cal Row/Ski

Fit

AMRAP 20min

8 Banded Pull ups/Ring Row

10 Box Jumps 24/20” or Step Ups

12/10 Cal on C2

Goal: Upper Pull endurance

Extras

Weightlifting

Clean and Jerk

 

3 x 1 + 1 + 1 @ 80%

 

Accessory

3 sets

8 BB Weighted Hip Thrust

8 Strict T2B

Rest Day Workout Rest Day Open Gym 25 Min AMRAP 3 Sets 50 DU 10 Dual DB Power Clean @22.5/15 Kg 10 …

Friendsss Work Out AMRAP 40 min Every 2 min in “You go, I go”  8 Wall Balls 20/14Lb 8 Deadlift 40/30Kg 8 …

Rope Climb Combo Warm Up 2 Sets 2min on C2 10 Scorpions 5 Hand Release Push-Ups to Down Dog   3 Sets …

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