9/22
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Warm-up
Warm-up
3 Sets
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
Strength
Front Squat (5×3 @89%)
Every 2:00
Pre-MetCon Warm-up
Warm-up
6:00 Amrap
1:00 Echo Or Assault Bike (moderate)
:30 Push Up Plank Hold
10 Front Squat (Empty Barbell)
10 Single Arm Dumbbell Press (each side) (Light-Moderate)
10 Lateral Box Step Up (each side)
1:00 Echo Or Assault Bike (moderate)
:30 Push Up Plank Hold
10 Front Squat (Empty Barbell)
10 Single Arm Dumbbell Press (each side) (Light-Moderate)
10 Lateral Box Step Up (each side)
1 Set (at workout pace):
3 Cal Echo or Assault Bike
3 Strict Handstand Push Up
3 Front Squat (At workout weight)
3 Push Press (At workout weight)
4 Pistol
3 Cal Echo or Assault Bike
Partner Workout
Metcon (Time)
Divide and Conquer:
42-30-18
Calorie Echo Bike
Strict Handstand Push Ups
-Rest 1:1-
42-30-18
Calorie Echo Bike
Front Squats (95/65)
-Rest 1:1-
42-30-18
Calorie Echo Bike
Push Press (95/65)
-Rest 1:1-
42-30-18
Calorie Echo Bike
Pistols
42-30-18
Calorie Echo Bike
Strict Handstand Push Ups
-Rest 1:1-
42-30-18
Calorie Echo Bike
Front Squats (95/65)
-Rest 1:1-
42-30-18
Calorie Echo Bike
Push Press (95/65)
-Rest 1:1-
42-30-18
Calorie Echo Bike
Pistols
Finisher
Metcon (Checkmark)
4 Rounds
10 Deficit Pushups
10 Body Row on Racked Barbell
15 Standing KB Crush Grip French Press
15 Incline Dumbbell Curls
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
-Rest 1-2 min b/t round-
10 Deficit Pushups
10 Body Row on Racked Barbell
15 Standing KB Crush Grip French Press
15 Incline Dumbbell Curls
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
-Rest 1-2 min b/t round-