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Monday, March 6, 2017

A: Warm Up
2 sets
250 Meter Row
50 Double Unders or singles
10 Overhead squats (pvc, empty bar)

B: Prep
Mobility – coach’s choice
Review back squats

C1: Strength
3×5 Back Squats
Back squats should be controlled on the way down and fast on the way up.

C2: Endurance
4 sets
500 Meter Row
45 seconds rest between rounds

Start at a strong steady pace and try to meet or beat that time for each 500. Rest interval is long enough to (mostly) recover so you can attack each one. Start strong and maintain the intensity

D: Met Con
Complete 5 rounds in 10 minutes
3 Ring Muscle Ups
15 Overhead Squats 95/65

If proficient in ring muscle ups try to go unbroken. Otherwise, scale reps per round or do bar muscle ups. The overhead squats should be light enough to go unbroken. Scale the weight to 75/55. Do front squats instead of using an empty barbell or pic pipe.

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