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Components

Front Squat

Front Rack Lunge

Metcon

Settings

Workout

Sunday, October 11th

warm up

2 Rounds:
10 Cal BIke/Row
10x RIng Row
10x Air Squat
:30 Dead Bug

Strength

Front Squat (5x8)

Front Squat

A) Front Squat (0:00-10:00)
8 reps Every 2mins x 5 sets
*Note, 3 sec pause on 1st & 8th rep
Building each set to a tough set of 8 by the last set.

-1min rest- (10:00-11:00)

Front Squat (2x10-12)

Front Squat

B) Front Squat Drop Set (11:00-15:00)
Every 2mins x 2 sets
10-12 @ 85% of A

-1min rest- (15:00-16:00)

Front Rack Lunge (3x12)

Front Rack Lunge

C) Front Rack Step Forward Lunges (16:00-22:00)
Every 2mins x 3 sets
12 reps (6/leg) @ 40% of A

Metcon

Metcon (Time)

15,12,9 reps of:
Thrusters 115/75
Bar MU's
Time Cap: 20 minutes.

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

Whiteboard:

Sunday, October 11, 2020

Male Clients

Joseph
Ulibarri

WOD: 9:00 AM

5 x 8 @ 115 lbs

Kevin
Yarritu

WOD: 9:00 AM

5 x 8 @ 0 lbs

Female Clients

Lily
Johnson

WOD: 9:00 AM

5 x 8 @ 140 lbs

70,85,105,120,140