Search

Wednesday Mix

Just for this week Wednesday is changing to a mix. Starting with a Back Squats as your strength movement. I want you to go heavy about 70% of your 1rm. 5th rep should almost be failure. With an accessory movement of dumbbell curls 10 reps in between each set.


Back Squat (5x5 back squat; rest :90 *RPE 8)

10 DB curls in between each set.


part 2


10-8-6

Deadlifts 225/145#

DB push press 50/35

Chin ups

run curb and back


rest 3 min


10-8-6

Barbell box step ups 95/65 option DB’s 50/35 shoulder rack

BB/DB bentover rows

Bar over burpees

Time left over core work.

59 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

2 sections -4 moments per section combination of upper and lower body movements. -50 reps per movement -use the same equipment in both sections 4 min per movement *more than 1min left +10reps 1 min re