Sunday
Warm-up
Warm-up
2 ROUNDS
20 Med. Ball Step Ups
10 Air Squats
10 Glute Bridge-Ups
:30 Hollow Hold
20 Med. Ball Step Ups
10 Air Squats
10 Glute Bridge-Ups
:30 Hollow Hold
Extended Warm-up
Metcon
EMOM x 8 MINUTES
MIN 1 – 5 Back Squats*
MIN 2 – :40 Calories**
MIN 1 – 5 Back Squats*
MIN 2 – :40 Calories**
*Increase weight each set. Set 4 should be workout weight
**Increase pace each set.
(Score is Weight)
Workout
Metcon (Time)
A) RX
FOR TIME
100 Calories
20 Back Squats (135/95)|(95/65)
50 Calories
15 Back Squats
25 Calories
10 Back Squats
FOR TIME
100 Calories
20 Back Squats (135/95)|(95/65)
50 Calories
15 Back Squats
25 Calories
10 Back Squats
B) Minimal Equipment
FOR TIME
1 mile Run
40 DB or KB Squats
800 Meter Run
30 DB or KB Squats
400 Meter Run
20 DB or KB Squats
C) Bodyweight
FOR TIME
1 mile Run
80 Squats
800 Meter Run
60 Squats
400 Meter Run
40 Squats
-Hard 20:00 Cap-
(Score is Time)
*Athlete Goal* →
Athletes should be taking their bars from the ground. Keep the Back Squats close to unbroken and practice using your breathing to keep a consistent, powerful pace on the calories. Rower preferred. Looking for 16-20 min for this workout.
