Public Whiteboard

Show Workout in Full Screen

Auto Scroll Page

Components

Metcon

Back Squat

Metcon

Settings

Workout

Monday

A. CONDITIONING

Metcon (7 Rounds for time)

7 SETS
250m Row

-Rest 1:00 b/t Sets-

(Score is Time for Each Set)

B. 60:00 GPP

Warm-up

2 ROUNDS
10 Up-Downs
10 Groiners
10 BW Squats
5 Push-Ups

Into...

1 ROUND
5 Good Mornings + 5 Kang Squats
10 Elbow Punches + 5 Front Squats
5 Burpees
5 Kip Swings

Strength

Back Squat (1x4 / 1x4 / 1x4+)

Back Squat

BACK SQUAT
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure...no more than 8-10.

(Score is Weight)

Workout

Metcon (Time)

2 SETS
15-12-9
Front Squat (115/75)|(75/55)
Burpee Pull-Up

-Rest 1:00 b/t Sets-

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

5 SETS
8-10 Reps of Unbroken Squat Clean*

*Start Moderate and Build to Heavy. All Sets Unbroken. Goal by 3rd set is to have a weight that you are uncertain you can complete the number of reps. Choose a number of reps that meets your needs, less reps and heavier or more reps and slightly lighter.

-At Least 2:00 EZ Bike b/t Sets-

(Score is Weight)

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