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Back Squat

Metcon

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Workout

Tuesday, November 10, 2020

Back Squat

E3:00 x 3 Sets
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ rep @ 95%
(must get 1 rep on last set, but if you have more in the tank, go for it!)

Metcon (Time)

"Dirty Harry"
For Time: (12 min cut off)
21-18-15-12-9
-Pull Ups
-Handstand Push Ups

After Party!

3 sets
10-15 GHD's or Weighted Med Ball GHD
10 Single Arm Dumbbell Upright Row (each side)
12 Shrimp Squats

Burn! 12:00pm

Teams of 2: (you go, I go style)

AMRAP 5:
10 Alt DB hang power cleans (50/35)
5 burpees

Rest 2 mins

AMRAP 5:
10 (5/5) Single Arm DB DL (50/35)
5 burpees

Rest 2 mins

AMRAP 5:
10 (5/5) Single Arm DB Thrusters (50/35)
5 burpees

Rest 2 mins

AMRAP 5:
10 DB front squats (50/35)
5 burpees

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

Whiteboard:

Tuesday, November 10, 2020

Male Clients