Thursday 190606

WHITEBOARD BRIEF

– Strength: Week 3 (final week) of Front Box Squats. All sets should be executed fast and with great technique.
– Metcon: Don’t underestimate this workout. Choose a weight that is challenging, but keep in mind that this workout is going to become very challenging after the first 50 reps. Your core and legs will both be on fire. Have a goal to complete sets of 14-20 reps at a time.

STRENGTH

1) Front Box Squat: 3/8 x 2 @60-65%, every 60s.
– 3 warm-up sets/8 work sets.
2) Broad Jump: 3 Attempts at Max Distance.

METCON

For time:
100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)

L3: (44, 26)
L2: (35, 18)
L1: (Bodyweight Walking Lunges or light DBs in suitcase/farmers carry hold)
10:00 Cap

EXTRA CREDIT

Reverse Hypers: 3 x 30 @50% of Back Squat. Rest 60s.
OR
GHD Back Raises: 3 x 30 @BW. Rest 60s.
OR
Banded Goodmornings: 3 x 30. Rest 60s.

By |2019-05-30T09:09:42+00:00June 5th, 2019|Workout of the Day|