Public Whiteboard

Components

Back Squats

"Death Race"

Settings

Workout

12/22/2021

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich Are we trying to do too much? We are an ambitious group. The growth mindset. The hunger mindset. It is rare for us to come up short on effort. But the emphasis of this quote is not on the back, but the front. “One great decisive aim”. What it hones in on, is the factor of choice. To be able to stand in a room with a thousand doors, and be able to close 999 of them. It can be ironically be far more challenging to *not* do something… than to do it. Together let’s take a step back today, and boil things down the basics. What are we after? Sometimes less can be more.

Back Squats

https://www.youtube.com/watch?v=lCbwGby9qvE

[All Percentages Based Off 1RM Back Squat]
1 Set of 3 @ 60%
1 Set of 3 @ 68%
2 Sets of 8 @ 73%
1 Set of 8+ @ 68%

Rest 1-2 Minutes Between All Sets.

FLOW: Complete 2 sets of 3 and 2 sets of 8 unbroken back squats from a rack. For the final set, complete 1 set of 8 or more unbroken back squats. This is essentially a "near max set." Leave 1-2 reps in the tank.

STANDARDS: Hips travel below the knees in the bottom of the squat. Hips open fully at the top of each rep.

SCORE: Enter reps completed for the set of 8+

Prep
2-3 warmup sets to 60%

BACK SQUAT
- Box Squat
- Reduce Percentage

"Death Race" (Time)

https://www.youtube.com/watch?v=CIe14EEXruQ

5 Rounds For Time:
15/12 Calorie Echo Bike
10 Burpees

BENCHMARK WORKOUT: Last time we did this was 5.31.2019. We are setting a new standard today with the Echo bike being the "Rx" bike.

CONDITIONING CATEGORY: Sprinty Threshold

BIKE: Less than 1:30.

BURPEES: Less than 1:00.

SCORE: Time

- If this workout is your JAM, find a hard but sustainable pace for all 5 rounds.

- If this one make you feel a little nervous, pick a station to "HAMMER" and a station to pace a bit.

- Round 4 IS the workout. Push hard there. The last round will be there!

- Make sure to reset the monitor each round and stand to full extension on each burpee.

Modifications
15/12 CALORIE ECHO BIKE
- 15/12 Cal Assault Bike
- 15/12 Cal Air Run
- 21/15 Cal Row
- 21/15 Cal Erg Bike

Whiteboard:

Wednesday, December 22, 2021

Male Clients