STRENGTH:

#back squats (12 minutes for back squats and lunges)

Every :90 seconds

Set #1 – 4 Reps @ 75%

Set #2 – 2 Reps @ 81%

Set #3 – 4 Reps @ 75%

Set #4 – 2 Reps @ 85%

Set #5 – 4 Reps @ 75%

Set #6 – 2 Reps @ 89%

Then right into…

#back rack lunges (step back)

2 Sets of 14 @ 43% (7 per leg)

Building off last week, increasing by 3%. This percentage is based on your current/estimated 1RM Back Squat.

BeachFit will do:

AMRAP 12

5 Cal Bike

5 Air Squats (Can sub out for lunges if desired)

Go up by 1 each round…Ex 6 Cal Bike, 6 Air Squats

WOD:

#Isabel (9 min Cap)

30 Power Snatches (135/95lbs) 

Find a load that we can cycle for 10+ repetitions unbroken, when completely fresh. 

BeachFit will do:

60 Plate Ground to Overhead (45/25lbs)

*Every minute complete complete 16 Mountain Climbers (R/L=2)

At the 12:00..

CASHOUT:

#sorecore

Alternating Tabata

AbMat Sit-Ups
Hollow Rocks – Video

“Tabata” is an interval system – :20s on, followed by :10s off.
We repeat this process for (8) intervals per movement. With two movements here, we will be alternating :20/:10 for a total of (16) given how we have two movements.

To talk through round one (of eight):

:20s for AbMat Sit-Ups, :10s Rest
:20s for Hollow Rocks, :10s Rest

With eight rounds being the total, this is a total of an 8:00 workout.