top of page
Search

211109


Weightlifting Strength

Front Squats

Every 2 mins

3 reps

5 sets

same weight @70-80% of your recent 1 RM


Sam’s pick of the week

Accumulate for quality

100 Bicep curls

100 Skull crushers

partition as needed


Metcon

For 18 Mins

1 min run

1 min bike

1 min row

Sam’s pick of the week

Accumulate for quality

100 Bicep curls

100 Skull crushers

partition as needed


Metcon

For 30 Mins

1 min run

1 min bike

1 min row

 
 
 

Recent Posts

See All
220429 Friday🚜

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

 
 
 
220423

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...

 
 
 
220422 Friday 🏖

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...

 
 
 

Commentaires


©2023 by The Forge.

bottom of page