STRENGTH:
#back squats
On the 1:30 x 6 Sets:
On the 0:00… 3 Reps @ 79%
On the 1:30… 1 Rep @ 89%
On the 3:00… 3 Reps @ 82%
On the 4:30… 1 Rep @ 92%
On the 6:00… 3 Reps @ 85%
On the 7:30… 1 Rep @ 95%
Then immediatley into…
2 Sets of 12 @ 52%
Percentage based off our 1RM Front Squat.
These are stationary “step-back” lunges, with 6 reps on each side (alternating) for the 12 rep total.
Week three of three in this progression, increasing by 2% from last week.
BeachFit will do:
AMRAP 11
6 KB Goblet Squat
6 KB Goblet Lunge (*Scale to no weight)
6 Plank Army Crawlers (Side)
10/8 Cal Bike
WOD:
#18wheeler
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar *Scale to hanging knee raises or dead bugs
CASHOUT:
#body armor
27 Ab Mat Sit Ups (Rx+ GHD Sit-Ups), 25-50′ HS Walk or Bear Crawl
21 Ab Mat Sit Ups (Rx+GHD Sit-Ups), 25-50′ HS Walk
15 Ab Mat Sit Ups (Rx+GHD Sit-Ups), 25-50′ HS Walk
… Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups (Scale to pullups or Ring Rows
Strict Ring Dips (Scale to Bench Dips
