Friday
Warm-up
Warm-up
2:00 Cardio Choice (EZ to Moderate Pace)
Then perform Warm-Up w/ an Empty Barbell…
Then perform Warm-Up w/ an Empty Barbell…
AMRAP x 6 MINUTES
6 Alt. Elbow Punches w/ Barbell
6 Controlled Barbell Front Squats
6 Up-Downs Over Bar (stand first then jump with both feet)
6 Alt. Groiners
:15 Up-Dog Stretch
*After the warm-up, place your barbell in the squat rack and begin to prepare for adding load and tempo to the Front Squat.
Strength
Metcon (Weight)
10-8-6*
Tempo Back Squat or Tempo Front Squat**
Tempo Back Squat or Tempo Front Squat**
*Start Moderate and Build to Mod-Heavy. Do not go super Heavy.
**Tempo Per Set…
Set 1: (31X1)
Set 2: (21X1)
Set 3: (11X1)
(Score is Weight)
Workout
“SPEED DEMON” (Time)
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
Optional Cool Down
Warm-up
FOR RECOVERY
3:00 Nasal Breathing Walk
3:00 Foam Roll Quads
3:00 Nasal Breathing Walk
3:00 Foam Roll Quads
(No Measure)
