Tuesday 10.26.21

Prep

Equipment required: Medium/light band, light KB

1) 3 each Spiderman Lunge

2) 3 Rounds of:

– 5 each Banded Bird Dogs each

– 5 each Goblet Reverse Lunges

– 10 American KBS

3) Air Bike sprint 10-15s for max watts

4) Front Squat w. an empty barbell

1 x 5 w. 3s down focusing on perfect technique

A.

Front Squat

Build to a 1RM in 8 sets.

OT2M

– sets should look like 3-3-2-2-1-1-1..

– Goal: 5# PR

– L1: 5 x 5, 2 warm-up sets, same weight as last week

– Last tested 5/20

B.

‘Little Engine That Could’

60 Burpee Box Jumps (20)

EMOM: 6 KBS (53, 35)

*this workout starts with KBS

– Goal: Tough pace, hold on as long as you can.

– Last tested on 6/21.

-TIME CAP = 11:00

Rx+: (62, 44)

L2: (45, 25)

L1: (35, 25) (Box Step-ups)

C.

Single Leg RDL

4 x 8-10. Rest 60s.