Monday, 6/10



Front Squat (Week 4 of 4)

Recovery Week.
After a Few Warm-Ups sets:
40% x 5
50% x 5
60% x 5
*5 second eccentric count on each rep. Have a partner count.


8 Lateral Barbell Squats
*Left + Right = 1 rep
*Be sure to come up to a full stand at the end of each rep

Metcon (AMRAP - Reps)

3 Rounds:
1min. of Max Front Rack Lunges 95/65lb
1min. Rest
1min. of Wall Balls 20/14lb.
1min. Rest
1min. of Max Cal Assault Bike or Rower
1min. Rest

Serious Leg and Booty Day today. We building cakes out here ;)


Metcon (No Measure)

15 min to get as far as possible...
DB Squat Clean thruster 35/20s
*10 cal bike or row after each set

Rest 3 min

15 min to get as far as possible...
Devil Press 35/20s
10 Wall Balls 20/14lb. after each set

Rest 3 min

400m Single Arm KB Farmer Carry 53/35lb.
*don’t switch arms till you’ve done 200m

Freddy HansenComment