9/26/22
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)
Strength
Every 2:00
Front Squat (5×3 @92% )
Pre-MetCon Warm-up
Warm-up
15 Banded Good Morning
10 Box Jump w/Step Down
10 Box Jump w/Step Down
1 set (at workout pace):
2 Kettlebell Swings (at workut weight)
2 Box Jumps (at workout height)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
10 Kettlebell Swings (53/35)
10 Box Jumps (24"/20")
10 Kettlebell Swings (53/35)
10 Box Jumps (24"/20")
Finisher
Metcon (AMRAP – Reps)
2 Sets (Not For Time)
20 GHD Sit Up
60 Second Plank Clock Walk.*
20 Seated Landmine Russian twists**
20 GHD Sit Up
60 Second Plank Clock Walk.*
20 Seated Landmine Russian twists**
*Score weight of Landmine Russian Twists
*Plank Clock walks – In plank position move hands side right then left for :60
** seated position, hold barbell up, move in Russian twist.
** seated position, hold barbell up, move in Russian twist.
Accessory
Metcon
3 Sets
10 Single Dumbbell Curtsy Lunges (each side)
10 1 and 1/4 Dumbbell Goblet Squats
10 Dumbbell Calf Raises
-rest 1:00 between sets-
10 Single Dumbbell Curtsy Lunges (each side)
10 1 and 1/4 Dumbbell Goblet Squats
10 Dumbbell Calf Raises
-rest 1:00 between sets-