Monday, 7/1



Back Squat (Week 3 of 4)

Complete a few warm up sets, and then:

75% x 5
85% x 3
1 to 2 attempts at a new 1RM!

In between sets, do 10-15 HEAVY russian kettlebell swings to warm up that posterior chain and get you primed for that 1 rep max. This helps some people a lot.


32nd Birthday (Time) 18min cap

For Time:
32 Thrusters (95/65 lbs)
32 Sumo Deadlift High-Pulls (95/65 lbs)
32 Overhead Squats (95/65 lbs)
32 Push Jerks (95/65 lbs)
32 Front Squats (95/65 lbs)

*3 Burpees at the top of each minute. Start with burpees


Metcon (No Measure)

10min. EMOM (Both in same min)
8 Burpees
8 DB Front Squats 45/30s

Rest 3 min.

10min. EMOM (Both in same min)
8 Alt DB Snatch 45/30
8 Wall balls (20/14)

Rest 3 min.

12min. AMRAP
100m Single Arm KB Farmer Carry 70/53lb.
15 Toes to Bar

*add or subtract a rep or two on the EMOMS so that it’s doable or challenging enough for you!
**switch arms after 50m. Go Overhead if you’re feeling it!

Freddy HansenComment