Strength
1 1/4 Front Squat 1×3
Beginner: Work up to a moderate set of 5.
Metcon Prep
Complete every 3min as a class
3 Rounds at Game Speed
8 KB Swings
8 Goblet Squats
30 Dubs
3 Rounds at Game Speed
8 KB Swings
8 Goblet Squats
30 Dubs
Metcon
“Pavement”
4 Rounds
15 KBS (70, 55)
30 Double Unders
15 Goblet Squats (70,55)
30 Double Unders
RX: (55, 35)
L2: (45, 25) (30s of Double Under Attempts)
L1: (35, 25 Russian Swings) (50 Singles each set)
15 KBS (70, 55)
30 Double Unders
15 Goblet Squats (70,55)
30 Double Unders
RX: (55, 35)
L2: (45, 25) (30s of Double Under Attempts)
L1: (35, 25 Russian Swings) (50 Singles each set)
Last completed 12.11.17
Intent: Benchmark workout with heavy goblet squats/KBS. Break your sets early to avoid redlining.
Intent: Benchmark workout with heavy goblet squats/KBS. Break your sets early to avoid redlining.
$ Out
3 Rounds of:
25 Banded Leg Curls Each
10s Plank on Foam Roller (shown with rollout)
25 Banded Leg Curls Each
10s Plank on Foam Roller (shown with rollout)