Strength
Front Squats + Back Squats (from the rack)
4 sets Building
3 FS then rack & quickly rack bar on back and complete 5 back squats
1st set 50% of 1 rep Front squat
2nd set 55%
3rd set 60%
4th set 65-70%
Rest 2:00 in between sets
Have members set up Barbells for emom
EMOM 20min
Split the class between movements if needed
12/10 Rowers
10 Bentover rows 95/65-115/85
14 Wall sit bicep curls 30/20
10 Banded goblet squats 60+/40+
12 box overs
Deadlift On the 2:00 x 5 Sets: 1 Deadlift *Use The Same Weight Across - Aim to perform all sets at 90% (or higher) of your 1RM deadlift or at a weight that is slightly heavier than last week's 5x3. -
Warm Up 1:00 min of each x 2 Rounds Bike Row 200m run Sumo Deadlifts Every 1:30 x 6 ⁃ hit 5 Heavy’ish sumo Deadlifts! You must lift each one separately (No Touch & Go) you are working on the PULL. Wor
Squat Clean Thruster On the Minute x 8: 1 Squat Clean Thruster *Build Every 2 Sets Friday Circuit: full body burner 35:20 1st and 2nd lap - 2 sets If time: 3rd Lap - 1 Set :Burner Water break between