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Components

Back Squat

Metcon

Squat Snatch

Metcon

Settings

Workout

Friday

A. CONDITIONING

Metcon (No Measure)

EMOM x 30 MINUTES
Min 1 - :30 Bike
Min 2 - :30 Row
Min 3 - :30 Ski

(No Measure)

B. 60:00 GPP

Warm-up

BODY FLOW...
1:00 Cat-Cows
1:00 Elbow to Instep w/ Rotation (each side)
1:00 Tempo Air Squats (5211) (Stay active)
1:00 Wall-Sit

With an empty barbell, perform...
10 Back Squats
8 Cossack Squats
6 Kang Squats
4 Tempo Back Squats (30X1)

Strength

Back Squat (5x5 (30X1)*)

5x5 (30X1)*
Back Squat

*Use 75-80% of 5RM for all sets.

(Score is Load)

Workout

Metcon (Weight)

E2MOM x 14 MINUTES
7 Back Squat (155/105)|(135/95)
7 Burpee Over Bar
7 Push Jerk

(Score is Load)

Cool Down

5:00 Flow Stretching

(No Measure)

C. STRENGTH / GYMNASTICS

Squat Snatch (3-3-3-3-3)

1. 5 SETS
3 Squats Snatches*

*Start moderate and build. Rest as needed b/t sets.

(Score is Load)

Metcon (Time)

2. FOR TIME
15 Squat Snatches @ 75% of 1RM Snatch

-Rest 5:00-

Repeat!

(Score is Time)

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

Whiteboard:

Friday, May 29, 2020

Leaderboard

Men's Back Squat
Jim Boora	05/29/2020	5 x 5 @ 245 lbs
Mike Machowek	07/25/2017	5 x 5 @ 245 lbs
Jason Hatley	05/25/2018	5 x 5 @ 225 lbs

Women's Back Squat
Cristen Rogers	11/05/2018	5 x 5 @ 175 lbs
Eleanore Machowek	05/25/2018	5 x 5 @ 150 lbs
Isarai Thieme	05/29/2020	5 x 5 @ 135 lbs

Male Clients

Female Clients