Saturday
Warm-up
Warm-up
2:00 Bike (Ez-Moderate Pace)
Immediately Into…
3 SETS FOR QUALITY
10/10 Banded Monster Walk Steps
10/10 Clam Shells
10 Tempo Hip Circle Air Squats (30X0)
Workout
Metcon (Weight)
1. ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat
Build to a Heavy 5-Rep Front Squat
(Score is Weight)
-Rest 5:00 b/t Part 1 & Part 2-
Metcon (Time)
2. FOR TIME*
40 Front Squats (135/95)|(95/65)
40/30 Cal Bike
40 Front Squats (135/95)|(95/65)
40/30 Cal Bike
*Every 1:00 beginning at 1:00 (no Burpees at go!), perform 5 Burpees.
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
Partner Workout Option
Metcon (Weight)
IN TEAMS OF 2…
1. ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat*
(Score is Weight)
-Rest 5:00 b/t Part 1 & Part 2-
Metcon (Time)
2. FOR TIME**
80 Front Squats (135/95)|(95/65)
80/65 Cal Bike
80 Front Squats (135/95)|(95/65)
80/65 Cal Bike
*In Part 1, each athlete must register a score.
**In Part 2, every 1:00 beginning at 1:00 (no Burpees at go!), both partners perform 5 Burpees. P1 works while P2 rests. Switch as needed.
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
