Search
  • attwpb

Monday 8.9.21

Pre-Class:

3:00 Cardio

1:00 Banded Cross Body

1:00 Couch Stretch


Warm Up:

3 Rounds

10 Cossack Squats

10 Push Ups

10 Air Squats

1 Lap Jog


Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat


Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 2-3 reps


AMRAP 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.

23 views0 comments

Recent Posts

See All

Thursday 12.9.21

Four rounds for time of: Row 500 Meters 1 Rope Climb 20/15 Calories of Assault Bike 10 Box Step-Overs (50/35 lb DBs to 24″/20″)

Wednesday 12.8.21

AMRAP 12: 40 Double Unders 15 Dumbbell Push Presses Rest 3:00 AMRAP 12: 15 Box Jumps 10 Pull Ups or :30 Flexed Arm Hang

Tuesday 12.7.21

3 Lap Run 100 Air Squats 75 Kettlebell Swings (24/16 kg) 50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish) 75 Kettlebell Swings 100 Air Squats 2 Rounds: 10 SL Deadlifts :30 Couch Str