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STRENGTH
1) Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s.
2) Deadlifts: Work up to Metcon Weight performing set of 3 touch n go. Rest 60s.
METCON ”Fool in the Rain”
For time:
30-20-10
Wall balls (20, 14)21-15-9Deadlifts (225, 155)
10:00 Cap
EXTRA CREDIT
Banded Alphabet: 3 sets on each side. Rest 60s.
Front Box Squat, Deadlifts, Wall Balls Read More »
Strength:Every 1 min for 8 mins: Box Front Squat3 Box Front Squats, At 60-65% of 1RM front squat from 12/17. Parallel box (15-16 inches).3-4 ”ramp-up” sets prior to starting the clock. Take a slightly wider stance than normal. If you don’t have a recent 1RM, go by feel and make sure to be fast off the box.Metcon1 round, 5 mins per station, of: Russian Kettlebell Swing, 70/53 lbs Turkish Get-up, pick load Prowler Push, pick load, 100 ft Single Arm Farmers Carry, 70/53 lbs, 100 ftThen:5:00 of Parasympathetic Breathing
Front Box Squats, Kettlebell Swings, Turkish Get Ups, Prowler Push Read More »
STRENGTH
Front Squat Box Squat: 2RM. Rest 2:00
– Use a 13-15” Box.
METCON
4 Rounds for quality, but a fast pace.
1a) Double Kettlebell Front Rack Walking Lunges x 20 Reps.
1b) Band Resisted Russian KBS x 20 Reps.
1c) DB Serratus Crunch x 20 Reps.
Rest 2:00 after each completed round. Scale loading as needed.
Front Box Squat + Accessory Work Read More »
Strength:
1) EMOM 6: 3 Front Box Squats @70%, every 60s.
2) Metcon Warm-up
3 Rounds AT GAME SPEED:
3 Russian Swings + 3 American Swings
4 (AFAP) Burpees
Rest 60s-90s.
Metcon:
5 RFT:
12 KBS (53, 35)
12 Burpees
8:00 Cap
Accessory Work:
Barbell Curls: 2×25 :60 Rest
front Box Squats, Kettlebell Swings, Burpees Read More »
