Strength
Back Squat (3x5)
1x5 @ 60%
1x5 @ 65%
3x5 @ 70%
*Base percentages off 5-Rep Heavy.
(Score is Weight)
1x5 @ 65%
3x5 @ 70%
*Base percentages off 5-Rep Heavy.
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
60 Double Unders
30 Back Squats (115/75)|(75/55)
60 Double Unders
-Rest 1:00-
50 Double Unders
20 Back Squats (135/95)|(95/65)
50 Double Unders
-Rest 1:00-
40 Double Unders
10 Back Squats (155/105)|(115/75)
40 Double Unders
(Score is Time)
KG BB1: (50/35)|(35/25)
KG BB2: (60/42.5)|(42.5/30)
KG BB3: (70/55)|(50/35)
60 Double Unders
30 Back Squats (115/75)|(75/55)
60 Double Unders
-Rest 1:00-
50 Double Unders
20 Back Squats (135/95)|(95/65)
50 Double Unders
-Rest 1:00-
40 Double Unders
10 Back Squats (155/105)|(115/75)
40 Double Unders
(Score is Time)
KG BB1: (50/35)|(35/25)
KG BB2: (60/42.5)|(42.5/30)
KG BB3: (70/55)|(50/35)
Current Workout
Tuesday
Warm-up
Warm-up
2 ROUNDS
5/5 Moose Antlers
:30 Legs Only Bike (arms only for 2nd round) Or Row
5 Empty Barbell Cuban Presses
:30 Alt. Deadbugs
5/5 Moose Antlers
:30 Legs Only Bike (arms only for 2nd round) Or Row
5 Empty Barbell Cuban Presses
:30 Alt. Deadbugs
Strength
Push Press (3x5)
1x5 @ 60%
1x5 @ 65%
3x5 @ 70%
*Base percentages off 5-Rep Heavy. Option to take bar from floor.
(Score is Weight)
1x5 @ 65%
3x5 @ 70%
*Base percentages off 5-Rep Heavy. Option to take bar from floor.
(Score is Weight)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 8 MINUTES
10/8 Cal Bike or 14/12 Row
8 Ring Rows or KB Swings
8 Strict Press (75/55)|(55/45)
-Rest 2:00-
AMRAP x 8 MINUTES
10/8 Cal Bike or 14/12
8 Pull-Ups or KB Swings
8 Push Press (115/75)|(75/55)
(Score is Rounds + Reps)
KG BB1: (35/25)|(30/20)
KG BB2: (50/35)|(35/25)
10/8 Cal Bike or 14/12 Row
8 Ring Rows or KB Swings
8 Strict Press (75/55)|(55/45)
-Rest 2:00-
AMRAP x 8 MINUTES
10/8 Cal Bike or 14/12
8 Pull-Ups or KB Swings
8 Push Press (115/75)|(75/55)
(Score is Rounds + Reps)
KG BB1: (35/25)|(30/20)
KG BB2: (50/35)|(35/25)
To score: ADD Rounds and enter in rounds, ADD Reps and enter in reps.