Search

Thursday Strength

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


Rnd/Reps

1-2/6 reps 50% 1RM (rnd 2 same weight but tempo)

3-4/4 reps 70% (rnd 3 add weight and tempo 4)

5-6/3 reps 80%

7-8/2 reps 90%


*You can pair up here

*Starting weight: somewhat challenging RPE 7


Timer: 8.3 under strength

Water break between sections

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 BB 65-75/35-45# DB 50/35#

  1. Barbell curls

  2. DB squats

  3. Snatches DB or BB

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

Sec2 115-135/75-85#

  1. 4 Barbell push ups to 4 Bentover rows

  2. BB/DB Lunges 50/35

  3. Moving planks


67 views0 comments

Recent Posts

See All

Goal is to keep a steady pace. Conditioning, we are looking for a steady pace that you can hit all reps unbroken. Row/bike pace should be similar to EMOMS. Look to hold or increase that across all rou

Timer 8.3 full body burner 40:20 1st and 2nd lap - 2 sets 3rd Lap - 1 Set :Burner Water break between 1st and 2nd lap. No water break between 2nd and 3rd. Circling the room -Mixture of upper body, low