Back Rack Lunge
With your front foot on a 55lb plate, complete 8 reverse lunges on each leg. 16 total reps. Get up to the heaviest set you can.
*In between sets complete a set of 5 body weight or weighted chin-ups (underhand grip). Scale is band assisted.
Metcon (AMRAP - Rounds and Reps)
10 Front Squats 95/65
10 Push Press 95/65
Repeat 3 times. Start where you left off each time. Score is total rounds.
3 RX Plus Options:
2.) 3 Muscle Ups each time instead of 5 pull-ups
3.) Both combined
*In between Strength cycles, I typically program these single leg pieces for a week or 2. Go heavy and controlled. Focus on having equal strength in each leg and using the proper muscles.
Metcon (No Measure)
21 min EMOM:
Min 1: 15/12 cal bike
Min 2: 60 Double Unders
Min 3: 7 Devil Press 35/25s
Rest 3 min.
3 rounds: (Time CAP: 15 min.)
30 Russian Swings 70/53
15 Toes to bar
RX+ on part 1 is 5 Devil Press with 50/35s