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Components

Back Squat

Metcon

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Workout

Wednesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Back Squat (10x3)

Back Squat

Back Squat
Warm up to a single at 80-90%
Then
10×3 @70%
E:90
Focus on loading on the way down and acceleration on the way up
Wake the system up with a heavy single and use that as a gauge for the effort you can put into a single rep. Now apply that to all thirty reps and make the intended improvements to your speed.
From the ground modification: Front Squats

Metcon

Metcon (AMRAP - Reps)

AMRAP 8 Minutes
45 Toes to Bar
45 DB Shoulder to OH 50/35s
Max Calorie AAB in remaining time
Rest 3:00
AMRAP 8 Minutes
45/35 AAB Calories
45 Toes to Bar
Max rep DB Shoulder to OH 50/35s in remaining time
Rest 3:00
AMRAP 8 Minutes
45 DB Shoulder to OH 50/35s
45/35 Calorie AAB
Max rep Toes to Bar in remaining time
Score is total reps in the "max rep" movements added together.
No AAB? Max reps jump lunges can elicit a similar leg pump and lung burn. If you are without equipment, the same number of V-Ups, HSPU, and jump squats create a similar feeling.

Extra Credit

Metcon (No Measure)

Banded Hamstring Curls
4×15

Hollow Body Holds
5 x:1:00

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, May 13, 2020

Male Clients

Jason
Barnes

PM WOD 5:30

10 x 3 @ 195 lbs

Jason
Hoy

AM WOD 5:30

10 x 3 @ 195 lbs

A little off

Female Clients