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Workouts for Thursday, September 28th - Friday, September 29th - Saturday, September 30th

Workouts for Thursday, September 28th - Friday, September 29th - Saturday, September 30th

Thursday, September 28th

Strength:

Every 2:30 for 15 Minutes (6 Sets)

Set 1 -  6 Back Squats/3 Front Squats

Set 2 - 4 Back Squats/2 Front Squats

Set 3 -  2 Back Squats/1 Front Squat

Set 4 -  6 Back Squats/ 3 Front Squat

Set 5 - 4 Back Squats/2 Front Squats

Set 6 -  2 Back Squats/Max Front Squats


*Record All Weights. Sets 4, 5 and 6 Should Be Heavier Than Sets 1, 2 and 3.

*Complete the Back Squats, Re- Rack the Bar, and Immediately Complete your Front Squats.


Conditioning:

3 Rounds for Time:

200m Run or 250 Row

5 DBall Front Squats

10 DBall Ground to Shoulder


Friday, September 29th

Strength:

EMOM x12 (4 Sets)

Min 1: 10 DB Bent Over Rows

Min 2: 10 DB Strict Press

Min 3:  30 Sec Plank


Conditioning:

For Time:

2000m Row

12 Minute Cap


Saturday, September 30th

Conditioning:

“Incredible Hulk”

AMRAP x 20

5 Dead Lifts

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats

RX =115/75

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