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Components

Tempo Front Squat

"Singled Out"

Settings

Workout

FRIDAY 11.22.19

WU:

3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats

*5 Reps Each Side

1: Tempo Front Squat (On the Minute x 9:)

1 Tempo Front Squat

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%

1: "Singled Out" (3 Rounds for reps)

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean & Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest

STIMULUS
In this "Fight Gone Bad" style workout, you'll work for 5 minutes before resting for 1
Looking to choose weights that allows you to complete around 15-20 reps at each station during the workout
This works out to 75-100 reps each round
Score is total reps across the 3 rounds

EC: Metcon (No Measure)

EXTRA CREDIT:
Midline
3 Sets For Quality:
:20 Second L-Sit
:30 Second Wall-Facing Handstand Hold
:40 Double Kettlebell Static Squat

Rest as Needed Between Sets

Whiteboard:

Friday, November 22, 2019

Male Clients