Back Squat (Week 1 of 4)
Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps
10 Barbell Box Step-Ups 20"
*Left + Right = 2 steps
*Shoot for 75/55lb bar or more
*Be sure to stand all the way up before bringing your other foot on the box. Concentrate on your glutes and hamstrings.
Metcon (AMRAP - Reps)
2min. AMRAP: X 5 Rounds
10/7 Cal on the Assault Bike or 14/10 Cal Row
Max Front Squats 185/135
Rest 90sec. Repeat x 5 Rounds
RX+ can be anything over 185/135. Some of you can probably do 205/145+. Throw your weight in the comments and let's see what you can do.
These are short bursts for a reason! Go hard and LETS GO!
Metcon (No Measure)
Every 5 min x 5 rounds
10 DB Deadlifts 50/35s+
Go hard! You want at least 2 min of rest each round... you SHOULD need it. Let’s go.
Rest 5 min.
For time: (10min. Time CAP)
100 Russian Kettlebell swings (70/53lbs)
*EMOM 10 Sit-Ups
*Anchor your feet around the KB
(Please scale to 5 TTB if you start breaking.. they need to be unbroken and fast!)Go for 70/50s on part 1 if you can!