top of page
Search

210710


Strength

Front Squat

Find your technical 1RM

then

3 Sets 1 Rep @90%

Metcon

3 Rounds (17 mins total)

2 Mins work 1 min rest

alternating between a and b


A: AMRAP

250/200m Row (or 200m run)

15 KB swings


B: AMRAP

15/10 Assault Bike Cals (or 200m run)

10 Goblet Squats


RX Age 17-44 (24/16KG)

RX Age 14-16 and 45-60 (24/16KG)

RX Age 8-13 (16/12KG)


172 views0 comments

Recent Posts

See All

On the 3:00 x 10 Rounds: 1,000 Meter Bike Erg Max Distance Farmer's Carry 22.5 / 15 kg's

Weightlifting Strength Front Squats build up to a heavy set of 5 3 sets 3 reps @ same weight Metcon 6 min amrap 4 thrusters 4 pullups 3 min break 6 min amrap 4 front squats 4 HSPUs RX Age 17-44 (42.5/

EMOM FOR 30 MIN A) 10 DB Squat Cleans B) 10 KB Swings C) 10 DB Sumo Deadlift High Pull D) 15 KB Swings E) 10 DB Push Press F) 20 KB Swings Active mobility

bottom of page