Strength - pair up
Every 3:00 x 5
Front Squats + Back Squats (from the rack)
5 sets Building
W/ DB Bench press
3 FS then rack & quickly rack bar on back and complete 5 back squats
15 DB Bench presses 50/35
1st set 50% of 1 rep FS
2nd set 55%
3rd set 60%
4th set 65-70%
5th set 75-80%
Portion this out however you’d like.
-Grab a white board to keep track of reps.
Attempt to complete all reps. (You are not expected to finish a full round!)
This is a workout is designed to challenge you, and to get better each time you do it.
Time Cap of 20 minutes
Strategy: complete sets to a fatigue point not at failure, record it and move on to the next movement.
Score is total reps & weight
50 Pistol squats (total)
40 Bar-Facing Burpees
40 Power Cleans
30 Toes to Bar
30 Front Squats
20 Chest to Bar Pull-ups/option ring rows
20 Push Jerks
10 Bar Muscle-ups/option strict pull-ups
Barbell: 135 / 95 lb - if you are dialed in on all movements.