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Components

Back Squat

Metcon

Push Press

Handstand Push-ups

Settings

Workout

Tuesday

A. CONDITIONING

Metcon (No Measure)

EMOM x 10 MINUTES
MIN 1 - 200m Run
MIN 2 - 15 Toes to Bar

-Rest 5:00-

EMOM x 10 MINUTES
MIN 1 - Row 200m
MIN 2 - 15 Box Step Overs (24/20)

(No Measure)

B. 60:00 GPP

Warm-up

AMRAP x 3 MINUTES
10 Alt Groiners
10 Bootstrappers
10 Plank to Pike

Into …

AMRAP x 4 MINUTES
10 Cossack Squats
8 Medball Strict Press
6 Medball Front Squats

Strength

Back Squat (5x3)

5x3
Back Squat*

*Keep loading moderate to moderate-heavy.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME
20 Wall Balls (20/14)
15 Lateral DB Box Step Overs (50/35)|(35/20)*
15 DB Push Press

*20" Box Height. Hold DBs "Suitcase" style.

(Score is Time)

C. STRENGTH / GYMNASTICS

Push Press (5-5-5-5-5)

5-5-5-5-5
Push Press

(Score is Load)

Handstand Push-ups (5 x Max Reps)

5 SETS
Max Reps Strict HSPU

-Rest as Needed b/t Sets-

(Score is Reps)

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Whiteboard:

Tuesday, June 09, 2020

Leaderboard

Men's Back Squat
Austin Hatley	06/16/2021	5 x 3 @ 305 lbs
Jim Boora	11/02/2017	5 x 3 @ 305 lbs
Mike Machowek	06/16/2021	5 x 3 @ 275 lbs

Women's Back Squat
Cristen Rogers	08/17/2017	5 x 3 @ 205 lbs
Lauren Atwood	01/28/2020	5 x 3 @ 195 lbs
Jenna Hensley	06/09/2020	5 x 3 @ 175 lbs

Male Clients

Female Clients