Friday
Strength:
Anderson Back Squat:
9 x 3 @ 70%
New Set Every :45
- Pins should be set at hip height, measure for the tallest person and stand on mats for shorter people.
- Think about being as explosive as possible going up out of the squat.
Metcon:
[OPEN]
As Many Rounds and Reps as Possible in 5 Minutes
200m Run
7 Front Squats (115/75)
Rest 5:00
As Many Rounds and Reps as Possible in 5 Minutes
200m Run
7 Front Squats (135/85)
Rest 5:00
As Many Rounds and Reps as Possible in 5 Minutes
200m Run
7 Front Squats (155/105)
- Pick up round where you left off
- Every 50m = 1 rep at the end of the workout
- Score total rounds plus any remaining reps after final round
[PERFORMANCE]
As Many Rounds and Reps as Possible in 5 Minutes
200m Run
7 Front Squats (95/65)
Rest 5:00
As Many Rounds and Reps as Possible in 5 Minutes
200m Run
7 Front Squats (115/75)
Rest 5:00
As Many Rounds and Reps as Possible in 5 Minutes
200m Run
7 Front Squats (135/85)
- Pick up round where you left off
- Every 50m = 1 rep at the end of the workout
- Score total rounds plus any remaining reps after final round
[FITNESS]
As Many Rounds and Reps as Possible in 5 Minutes
200m Run
7 Front Squats (75/55)
Rest 5:00
As Many Rounds and Reps as Possible in 5 Minutes
200m Run
7 Front Squats (95/65)
Rest 5:00
As Many Rounds and Reps as Possible in 5 Minutes
200m Run
7 Front Squats (115/75)
- Pick up round where you left off
- Every 50m = 1 rep at the end of the workout
- Score total rounds plus any remaining reps after final round
Level #2 Progression Extra Credit:
Handstand walk
5 x 20’
* Rest as need between rounds
* If no HS walk yet regress to last progression and walk into wall or practice HS against wall
