attwpbAug 9, 20211 min readMonday 8.9.21Pre-Class:3:00 Cardio1:00 Banded Cross Body1:00 Couch StretchWarm Up:3 Rounds10 Cossack Squats10 Push Ups10 Air Squats1 Lap JogTake 10-15 minutes to built do 85% or more of your 1-RM Back SquatEvery 3 minutes, for 9 minutes (3 sets):Back Squat x 2-3 repsAMRAP 2: 15/10 Cals Assault Bike Max Reps Front Squats (135/95 lbs)Rest 2 minutes between sets, and complete a total of three sets.
Pre-Class:3:00 Cardio1:00 Banded Cross Body1:00 Couch StretchWarm Up:3 Rounds10 Cossack Squats10 Push Ups10 Air Squats1 Lap JogTake 10-15 minutes to built do 85% or more of your 1-RM Back SquatEvery 3 minutes, for 9 minutes (3 sets):Back Squat x 2-3 repsAMRAP 2: 15/10 Cals Assault Bike Max Reps Front Squats (135/95 lbs)Rest 2 minutes between sets, and complete a total of three sets.
Thursday 6.23.22Row 1000 Meters immediately followed by… Five rounds of: 20 Clean & Jerks 10 Ring Dips
Wednesday 6.22.22Every 3 minutes, for 15 minutes (5 sets of): Deadlift x 3 reps Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately. Complete a