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Monday Strength

Back squats. We are working our way to a 2 rep max. They should be heavy but they don't have to necessarily be a new PR. Because of the amount of sets. Then subtracting -20% max reps.


EMOM 1:30

Every other round add weight

Round 2,4,6,8 tempo 3 second decent.

Rnd/Reps

1-2/6 reps(rnd 2 same weight but tempo)

3-4/4 reps(rnd 3 add weight and tempo 4)

5-6/4 reps

7-8/2 reps.

Finish 1 more round of: -20% for max reps.


*You can pair up here

*Starting weight: somewhat challenging RPE 7


Circuit 40:20 2 sets lap 1, 1 set lap 2 & 3

*Old Saturday workouts

2 sections

Everyone with a barbell and DB’s

At your own stations working out together


Sec1

  1. Barbell curls 65/35

  2. DB sissy squats 50/35

  3. DB Devil press 50/35

-3min break (set up barbell for Row & thruster weight)

Sec2

  1. 3 Barbell push ups to 3 Bentover rows

  2. BB Thrusters

  3. Russian twists 20/15


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Back squats. We are working our way to a Heavy 2 rep. They should be heavy but they don't have to necessarily be a new PR. Because of the amount of sets. EMOM 1:30 Every other round add weight Round 2

This metcon is for time! You have a 1 min rest after each round so Go hard each round. The squat cleans to the SOH you shouldn’t have to put the bar down. If you have to break them up more than once y